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Video Summary:

How To Eliminate Bench Press Wrist Pain (4 Tips)
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Wrist pain on the bench press is a fairly common "nagging" injury that a lot of lifters experience during their chest workouts, especially as they progress to heavier and heavier weights in their bodybuilding plan.

Here are 4 quick tips you can apply to get back on the road to bench pressing pain free...

First off, make sure you're keeping your wrists in a neutral position throughout the bench press exercise.

Many lifters allow their wrists to bend backward, and this both decreases how much weight you can lift and puts a lot of stress on your wrists at the same time.

Make a conscious effort to keep those wrists straight, and ensure that you're gripping the bar across the lower/meatier portion of your palm rather than high up close to your fingers.

The second tip to eliminate bench press wrist pain is to adjust your grip width and ensure that your forearms are vertical with your hands/elbows stacked directly on top of eachother.

Gripping the bar too wide or too narrow on the barbell bench press will cause your forearms to angle either inward/outward and will increase the strain on your joints.

Try taking a video recording of yourself during your next chest workout to make sure everything is properly aligned.

If the above two bench press tips don't seem to be helping, the third tip is to try out a pair of wrist wraps.

Although these aren't a substitute for proper bench press form, they can be used in the meantime to alleviate some of the wrist strain while you work on fixing the underlying issues.

Lastly, you can substitute a dumbbell press for your barbell press (at least temporarily) in order to give yourself a chance to heal.

Dumbbell presses are a more joint-friendly chest exercise since the wrists can be angled more naturally, or even put into a neutral position if the pain is especially bad.

Not only that, but they're most likely a superior option for maximizing chest gains anyway, since they allow you to work your pecs through a larger range of motion and train each side equally to prevent size/strength imbalances.

Give these 4 tips a try and your bench press wrist pain should gradually subside.

P.S. If you found these bench press tips helpful, make sure to get your personalized training, nutrition and supplement plans using my video presentation below:

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