Chest presses are a classic exercise that target the chest muscles, but they can also cause wrist pain for some lifters. Wrist pain from chest presses is not a rare occurrence, and in this article, we'll delve into the reasons behind this pain, what symptoms it presents, and how to prevent it.
Why Does Wrist Pain Occur During Chest Press?
There are several reasons why chest presses might cause wrist pain or injuries. Here are the most common ones:
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Improper Wrist Positioning: When bench pressing, your wrists should remain in a mild-moderate amount of extension and lined up over the forearms. If they're too far back, they may strain the wrist joints and tendons.
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Using Wrist Wraps Sparingly: Wrist wraps can be helpful for some people, but you should consider your wrist strength, training goals, and form first. Wraps can provide support, but they should not be used to compensate for bad form.
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Reducing the Weight: Often wrist pain or even small injuries can happen due to the fact that you're trying to lift a heavier weight than what you can handle. If you feel pain while performing the exercise, you can try lowering the weight down by 10-20% and see if that removes the pain.
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Wrist Injury History: If you have a history of wrist injuries or those with chronic wrist conditions, you might find wrist wraps beneficial to protect the injured area.
What Are the Symptoms of Chest Press Wrist Pain?
If you're experiencing wrist pain during chest presses, you may notice the following symptoms:
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Pain at the Base of the Thumb: This is often caused by too much radial deviation, which happens more with a wider grip.
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Pain on the Pinky Side of the Wrist: This could be due to a triangular fibrocartilage injury, which is more likely to be a long-term sprain/strain.
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Palm Pain: This could indicate carpal tunnel syndrome, a condition characterized by numbness, tingling, and potentially weakness and stroke of the hand muscles.
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Pain at the Back of the Wrist: This is commonly caused by repeated or sustained wrist extension under load, which is common with people whose job includes loads of heavy lifting.
How to Prevent Chest Press Wrist Pain
To prevent chest press wrist pain, consider the following measures:
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Warm-Up: Perform wrist-specific warm-up exercises to improve wrist mobility and reduce the risk of injury.
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Proper Technique: When bench pressing, ensure that your wrists remain in a stable position and grip the barbell correctly.
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Wrist Support: Avoid using a thumbless grip, and practice the correct grip and hand placement with lighter weights before progressing to heavier loads.
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Reduction of Weight: If you experience wrist pain, try reducing the weight and focusing on proper form until your wrist strength improves.
##Chest presses can be a great exercise for building chest and arm strength, but if you experience wrist pain, it's important to listen to your body and take steps to prevent further injuries. Follow the guidelines outlined in this article to minimize the risk of wrist pain during your next chest press session.
