5 Major Reasons Why You Experience Wrist Pain When Benching

by | Nov 30, 2023

If you like to head to the gym every other day or simply enjoy lifting weights in your free time, you might be used to experiencing wrist pain every now and then. But despite the ache, maybe you gravitate more toward benching.

The bench press is a fundamental exercise for building upper body strength, but when wrist pain enters the picture, it can disrupt your workout routine and lead to severe problems down the line. So, if you commonly face wrist pain when benching, it could be a cause for concern. Nevertheless, to learn more about this and how you can treat the ache, carry on reading this blog.

Why Does My Wrist Hurt When Benching in the Gym?

Do you keep dropping your weights, unable to lift like you once used to? If so, the problem might not lie within your strength but rather your wrist. It’s not normal to face bursts of sharp, stabbing pain in your wrist. If it keeps happening, it might be due to the following reasons.

  1. Carpal Tunnel Syndrome
    Carpal tunnel syndrome is a condition that arises when your hand goes through multiple repetitive motions. While it commonly affects those who use their hands a lot for their jobs, it can also manifest itself when working out with extreme weights.
  2. Improperly Using The Equipment
    Holding the weights wrong when benching can also give way to wrist pain. This typically happens if you hold the weight at an odd angle or suddenly increase the load without preparing for it first. Icing it can help lessen the sting.
  3. Osteoarthritis
    Constantly facing wrist injuries and overexerting your hand can lead to osteoarthritis. While age also plays a main role in triggering it, overworking your wrist can definitely make osteoarthritis worse.
  4. Wrist Fractures
    Using the weights wrong when benching might also cause your wrist bones to crack or snap. This typically leads to a fracture, which is not only incredibly painful, but, at times, the symptoms might not appear to be as instantly obvious.
  5. Wrist Sprains
    When the tendons or ligaments in your wrist get torn, it leads to a wrist sprain. However, a sprain can happen when you least expect it from the slightest force of pressure. For example, if you suddenly drop or disbalance the weight when benching, it can negatively affect your wrist.

Treatment Options

The idea of seeking treatment for an aching wrist might seem scary, but depending on the severity of your case, the treatment may vary. For instance, a wrist sprain only warrants a brace or over-the-counter pain relievers. In contrast, mishandling the bench press weights can easily be solved if you consult a trainer and let them guide you through the exercise.

This way, your wrist won’t hurt, and you will grasp a better understanding of how to go benching, minus the pain. However, if the pain is triggered by osteoarthritis or a fracture, your orthopedic surgeon will suggest a treatment plan based specifically on the symptoms.

Closing Words

To put it briefly, wrist pain when benching usually isn’t something to worry about. It is only when the pain persists or worsens that it could be due to something serious. However, to learn more about wrist pain and hand-related injuries, reach out to Randy Y. Luo, M.D. Being a board-certified orthopedic surgeon who specializes in hand and upper extremities, he has the answers and treatments to all that you are looking for.

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