Chest workout, one problem...

Gustov

Gustov

Gustov

Soldato
Joined
30 May 2008
Posts
7,788
The problem being due to injury I can't flex my wrist back.

So this means no benchpressing, no press ups, no dips etc

Anything that requires force to go against my wrist is a killer. Would anyone have any suggestions?

I've been to multiple physios and consultants by the way!

Thanks.
 
Cheers guys, you're right, my technique is off but I can assure you my wrist is royally screwed beyond a benchpress.

Flies are about the only things i can do! (Still hurt a tad)

what do you mean by 'stack your joints' ?
 
At lockout, there should be a straight line between the bar and all relevant joints on pushing movements.

Stop bending your wrist like that and it will heal. Perhaps do some strengthening work on it.
 
icecold said:
At lockout, there should be a straight line between the bar and all relevant joints on pushing movements.

Stop bending your wrist like that and it will heal. Perhaps do some strengthening work on it.
Click to expand...

Tried so much mate, had the injury for 4+ years now.

The cartilages are all screwed inside :/
 
icecold said:
What have you tried?
Click to expand...

I've seen 1 consultant who gave me a cortisone shot which helped for a while.
At the time of the consultation, the wrist wasn't in too much pain and as I therefore couldn't directly target the area of pain, he waved me goodbye.

I have seen 2 pyhsios and have had acupuncture on it.

I have had around 5 sessions with each physio before giving up (they are very expensive and saw zero improvement) He recommended I use a powerball which didn't seem to help much.
 
Sounds like it is either so bad nobody can fix it, or your physios (and consultant) were deficient.

How much dumbell rowing and wrist curlzing (dorsi- and palmar flexion) do you do?
 
Not a lot mate. I just tried some push-ups with clenched fists and I was actually fine.

Thing is, my wrist goes through phases when it's worse than other times. At the moment it feels 'okay'
 
Gustov said:
Not a lot mate. I just tried some push-ups with clenched fists and I was actually fine.

Thing is, my wrist goes through phases when it's worse than other times. At the moment it feels 'okay'
Click to expand...

Not knowing anything about your wrist problem, do lots of dumbbell rows. And wrist curlz. Whilst the problem won't go away, you can at least strengthen your wrist and grip so the muscles get the relevant soft/hard tissue into correct alignment = less pain.

Get some fatgripz, too. ;)
 
Gustov said:
Not a lot mate. I just tried some push-ups with clenched fists and I was actually fine.

Thing is, my wrist goes through phases when it's worse than other times. At the moment it feels 'okay'
Click to expand...

You mean on your knuckles? This lines everything up nicely and stacks your joints like said previously, you need to emulate this with your bench press form. One way to test this (not recommended for working sets!) is trying out death grip/suicide grip, basically thumbless. You'll feel the difference and know what to aim for with a normal grip, it's generally much deeper into your palm than you expect.
 
Go lighter with dumbbells with a suicide/false grip? high rep sets.

If i have pain in my wrists i move to this and the grip relieves a lot of stress on my wrists, obviously not advisable on heavy bar weights though.
 
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