Forearm pain while benching

Discussion in 'Strength & Conditioning Discussion' started by deadshot138, Apr 3, 2018.

  1. deadshot138

    deadshot138 Black Belt

    Joined:
    Aug 30, 2014
    Messages:
    5,460
    Likes Received:
    2,347
    So in my quest to find my perfect bench technique, I’ve cleaned up my bar path which has cured the shoulder pinching I was experiencing from my other bench thread. I have since narrowed my grip after watching another Matt Wenning video about using a shoulder width grip on the bench press and making it a tricep dominant exercise rather than chest and front delta. Problem is, I get a lot of crushing pain in the muscles in my forearms in the bottom position, so much so that it makes me lose tightness and almost fail lifts.

    That said, I can bench as much with my wider grip as the grip he suggested. The wider grip is just more comfortable on my forearms. When I say wider grip, I mean middle finger on the rings of a Texas Power Bar.

    Anyone else experienced this?
     
  2. Phlog

    Phlog Dad Belt

    Joined:
    Oct 11, 2012
    Messages:
    9,335
    Likes Received:
    6,324
    Nope, but you might like a neutral hand position on one of them fancy bars with the neutral grips?
     
  3. deadshot138

    deadshot138 Black Belt

    Joined:
    Aug 30, 2014
    Messages:
    5,460
    Likes Received:
    2,347
    I think I fixed it, my grip was TOO narrow, so as the bar touched my chest, there was a weird angle with my forearms that caused a lot of compression of the forearm muscles. Had to find a happy medium.
     
    Phlog likes this.
  4. deadshot138

    deadshot138 Black Belt

    Joined:
    Aug 30, 2014
    Messages:
    5,460
    Likes Received:
    2,347
    And also fuck those bars, a Rogue one is like $300 or more I believe
     
    Phlog likes this.
  5. Phlog

    Phlog Dad Belt

    Joined:
    Oct 11, 2012
    Messages:
    9,335
    Likes Received:
    6,324
    Some coach said they were good for his high-school football o line and now I'm sorely tempted.

    I'm such a rube.
     
  6. kevo1295

    kevo1295 Brown Belt

    Joined:
    Apr 2, 2011
    Messages:
    4,537
    Likes Received:
    1,965
    Are you bending your wrists?
     
  7. deadshot138

    deadshot138 Black Belt

    Joined:
    Aug 30, 2014
    Messages:
    5,460
    Likes Received:
    2,347
    Think I might be and not noticing since I’m focusing so much on pressing the weight
     
  8. Woldog

    Woldog Boxer

    Joined:
    Jul 5, 2017
    Messages:
    1,366
    Likes Received:
    1,558
    Location:
    North Korea
    I put your symptoms into webmd and it looks like you've got brain cancer
     
    deadshot138 likes this.
  9. deadshot138

    deadshot138 Black Belt

    Joined:
    Aug 30, 2014
    Messages:
    5,460
    Likes Received:
    2,347
    That explains the hallucinations and seizures while squatting
     
    KnightTemplar and Woldog like this.
  10. beat...people...up?

    beat...people...up? Yellow Belt

    Joined:
    Mar 5, 2018
    Messages:
    154
    Likes Received:
    125
    do you mean the muscles of your forearm or the tendons?

    when I close grip bench I often have to stop because of tennis elbow, which is tendonitis but can feel like forearm pain. IDK. Good luck.
     
  11. deadshot138

    deadshot138 Black Belt

    Joined:
    Aug 30, 2014
    Messages:
    5,460
    Likes Received:
    2,347
    Its the muscles
     
  12. Nicholas K

    Nicholas K White Belt

    Joined:
    Jun 2, 2018
    Messages:
    4
    Likes Received:
    1
    i made a thread about forearm pain but some douchebag loser deleted it.

    its ok man there are other forums out there.

    hope that "moderator" feels all cool and strong and tough knowing hes trying to fuck over a guy looking for help.

    fuck this forum fuck the mods im out.
     
    deadshot138 likes this.
  13. funcrusher2007

    funcrusher2007 champion sound bwoy

    Joined:
    Oct 16, 2007
    Messages:
    3,489
    Likes Received:
    3,006
    Location:
    the golden state
    Bent wrists. Not stretching properly pre workout...there’s a million things that could cause “ pain”

    I like wrist wraps for a lot of free weight stuff.. it keeps your carpel from tweaking.
     
  14. deadshot138

    deadshot138 Black Belt

    Joined:
    Aug 30, 2014
    Messages:
    5,460
    Likes Received:
    2,347
    For me it may have been a form issue combined with overuse. I started takin rest days when I was scheduled and tweaked my wrist form and bar path and I haven’t had an issue since.
     
    funcrusher2007 likes this.
  15. funcrusher2007

    funcrusher2007 champion sound bwoy

    Joined:
    Oct 16, 2007
    Messages:
    3,489
    Likes Received:
    3,006
    Location:
    the golden state
    Yup..More then likely over use...I forgot to mention that in my post.

    My wrists will act up if I do certain bar specific work outs back to back .

    I minimize this by switching off and on from cables to free weights... I’m actually gravitating to all machine and cable routine with less free weights because of pain,I am 40 so it’s really starting to be a hindrance.

    Funny thing is my work outs deal a lot better since doing less free weights
     

Share This Page