Hyperxtended Wrist During Benchpress

  • Posted by a hidden member.
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    Jul 09, 2016 2:50 PM GMT
    Hey Guys,

    Haven't been on this site in a while but wanted to hear your thoughts. I hyperextended my wrist during benchpressing 2.5 weeks ago. My right hand is currently in a brace. Thankfully, it's not broken.My doctor told me that I shouldn't do anything heavy for another three weeks. My problem is that before this injury I was making so many chest and arm gains (my weakest aspect) and it's kind of disappointing that I can't continue making them for perhaps another 3 weeks. I even tried using machines, but all of them involve pushing and pulling (not working). I can do a triceps pulldown with ropes. Anyone know how I can workout my chest? I'm sure crazier things have been done icon_smile.gif
  • roadbikeRob

    Posts: 14345

    Jul 09, 2016 3:33 PM GMT
    I am very sorry to hear about your injuries on the bench press. Since I stick with free weights when it comes to the chest, I have never gotten familiar with any safer alternatives while recovering from injuries and doing push ups is most likely not a workable alternative for you because you would be applying heavy pressure from your own weight onto the injured body part thus aggravating and pro longing the injury. The very best of luck in your recovery process. I wish that I could be of some help to you.
  • Posted by a hidden member.
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    Jul 09, 2016 4:26 PM GMT
    I commented on a similar thread back in 2012.
    http://www.realjock.com/gayforums/2824390
    Unfortunately, this won't help you heal faster but it might prevent a re-injury in the future:

    Never allow your wrists to be bent back (that would mean knuckles bent toward your body for the bench press). Keep 'em straight. You are just BEGGIN' injury if you screw this up.

    This gets tricky because the Smith machine requires you to rotate the bar with your wrists to begin the set. It can leave you starting out with your wrists in the dead wrong position. I am in 3 different gyms in 3 different States and each brand of machine is built differently. On some, you can keep your wrists straighter if you press positioned with your feet extending out of the machine. On others, it's just the opposite. Don't do what the other guys are doing---I see guys doing this wrong all the time. Analyze it based on the final position that your wrists are in as you begin the set and position yourself accordingly.

    I use a set of Valeo brand wrist wraps and then Valeo weight lifting gloves with full wrist supports over that. Google them and then check EBay for deals.
  • xamora

    Posts: 5

    Jul 09, 2016 9:28 PM GMT
    I'd suggest pec dec with a padded machine (you apply force through the forearms,not the hands/wrists) and cable pullover with the rope attachment if your wrists tolerate the angles. https://youtu.be/AI6EAW8oAZE
  • Posted by a hidden member.
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    Jul 09, 2016 9:51 PM GMT
    Don't work chest. Don't be myopic. 3 weeks is nothing. Take 6 weeks off and focus on your lower body.
  • Savage_Hands

    Posts: 1

    Jul 22, 2016 2:15 PM GMT
    JDuderrr said
    I use a set of Valeo brand wrist wraps and then Valeo weight lifting gloves with full wrist supports over that. Google them and then check EBay for deals.


    As a massage therapist I am keenly aware of my wrists. When lifting free weights or using machines, I always use wrist wraps. The wraps allow me to workout even if I have some minor pain from overworking my wrists on the job.
  • Triggerman

    Posts: 528

    Jul 27, 2016 1:46 AM GMT
    PhysicalCity is right. Three weeks is nothing in the long run. Take a break, or do machine pec dec. When I was starting out I used to make that mistake all the time and killed my wrists. More with heavy bicep curls when my biceps could handle heavy weights but I let my wrists bend backwards. Now, if I can't do a bench or curl with my wrist completely neutral (straight line from my forearm to the back of my hand), I don't do it. If you feel the need to keep going, do dips with completely neutral wrist position. But I would just focus on legs, back, ect. until you are completely healed. Long run, you will be much better off.
    I am a Trainer, I am in the gym all the time, and whether it is my client or just observing people for 35 years, the biggest mistake I see is bad form used to lift heavy weights. I was the same. Get the form down, gains will come and injuries will be avoided. Good luck and keep lifting, Triggerman
  • seajock1

    Posts: 1

    Aug 10, 2016 5:11 PM GMT
    When you are healed. Start with bench pressing just the bar and slowly work back up to weight. When you are pressing try using a suicide grip. Thumbs tucked. It keeps your wrist from bending as much during press. Also focus on doing some forearm stuff to strengthen your wrist.