Forearm Pain During Bench-Press

[Marked]

Ever since i have started going up to higher weight less reps in bench i have been having severe (right) forearm pain in between sets and during reps, and it has been happening for the past 5 work-outs. I was just wondering if that was natural or just a phase that happens when you start lifting heavy, or is it something serious that i need to see a doctor about. Also what could be the cause?

 

[zeel]

One thing you can try is to make sure to that your wrists and elbows are in line with the bar.

 

[Marked]

I was thinking it might have had something to do with my form. Thanks ill look into it.

 

[scoopj]

I'm dealing with something similar, but it's more in the elbow than forearm. I'm just taking some time off until my joints heal. I definitely wouldn't push it if I were you. Maybe decrease weight and increase reps for a while?

 

[RedNeckJiuJitsu]

Levering.

 

[Urban]

"my back hurts!"
"what do you do for your back?"
"nothing"
"you ever think maybe that's why it hurts?"
"uhhh..."

maybe I'm off base on this one, but do you do any lower arm training to rehab/prehab this problem? Something I've found extremely beneficial for lower arm recovery is a few minutes with a Dynaflex Powerball. You can pick them up at any big five or sporting goods store. I recommend them to anybody with lower arm issues. while they're shitty for strength, they seem to do a pretty good job rehabbing injury and reducing pain in the area.

 

[Marked]

Thank you, i checked up on my form and so far its fine. Ill look into the Dynaflex ball also, if the problem re-occurs.

 

[Urban]

What do you do to strengthen your lower arms right now?

 

[zop]

Urban, most people refer the lower arm as the forearm. lol.

 

[Blenderate]

Thank you, i checked up on my form and so far its fine. Ill look into the Dynaflex ball also, if the problem re-occurs.

I've noticed an interesting pattern. Relative beginners to lifting often insist that their form is fine or even perfect, whereas the strong and experienced will never claim to have perfect form and will be open to critique.

I suggest you post a video and let those with more experience tell you if your form is fine or not.

Also, if you're not using wrist wraps, you might want to look into them.

 

[Urban]

Urban, most people refer the lower arm as the forearm. lol.

No, most people don't refer to the lower arm at all. I consider lower arm to include the connective and contractile tissues around the elbow, forearm, and hand, whereas most people only concern themselves with the forearm (the tissue between elbow and wrist). There is a difference, that's why I haven't said forearm.

and for that, you owe me a hotdog from pinks.

 

[zop]

okay lol. You have a point. Tomorrow at noon. I'll grab the next flight...

 

[Marked]

Dumbbell Wrist Curls and Pull Ups is all i do to isolate Forearms.

 

[Urban]

Dumbbell Wrist Curls and Pull Ups is all i do to isolate Forearms.

And just like that we've discovered your problem: Your grip training sucks. I recommend reading the FAQ and learning to de-pussify your hands. Personally I think that

Levering.

is probably the best all around grip work you can do, especially if you use a 2" thick bar. I'll see if I can't take a picture of what I use for levering tonight at work. My favorite is side to side or "doornob" levering.

While you can't train your lower arms like a bitch and expect them not to behave as such, I still recommend the dynaflex to work out any potential wrist injuries you're currently unaware of and as a dynamic warm-up for more important grip work.

 

[Roy]

Also, if you're not using wrist wraps, you might want to look into them.

Would using wrist wraps though deprive you of some of the benefits derived from statically maintaining form during the lift in your lower arm?

 

[Blenderate]

Would using wrist wraps though deprive you of some of the benefits derived from statically maintaining form during the lift in your lower arm?

It's a trade-off, like using a belt. Wrist wraps help to save my wrists from getting beat up too much from heavy benching, but I don't wear them all the time.

 

[Roy]

Blenderate, do you think a compromise like not wearing them during warmups and only putting them on during work sets or like heavy singles/doubles is a good call?

 

[Blenderate]

Blenderate, do you think a compromise like not wearing them during warmups and only putting them on during work sets or like heavy singles/doubles is a good call?

That's what I do. It depends on the individual and how much their wrists can handle.

 

[RedNeckJiuJitsu]

I personally (currently) only use my wrist wraps on my final/heaviest sets on bench, maybe OHP if one or both are bothering me.

Urban - Thanks for reminding me of doorknob levering... I haven't been doing that one. I need to read Smashy's levering thread again.

 

[TrevorRoss]

Dumbbell Wrist Curls and Pull Ups is all i do to isolate Forearms.

Ah ha! Grip work, grip work, grip work!! Got it? Good.