Dumbell Bench Press

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    Feb 25, 2010 4:26 AM GMT
    So I was doing dumbel bench presses today, and around my second set, I felt pain in my wrist/hands while doing it. Also I felt like I was utilizing my triceps while doing the exercise.

    I've done these exercises before though I don't do them a lot. Is this normal? Is my form not right?
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    Feb 25, 2010 5:58 AM GMT
    If you aren't gripping the dumb bells correctly, or your posture is incorrect (feet firm on the floor and back flat against the bench) then you may experience that pinching feeling. Also, you simply may not be used to doing that motions with weights yet. When i started doing presses (barbell or dumb bell) i would get pains in my hands as well.

    Presses are compound exercises... they not only work your chest, they work your biceps, triceps, deltoids and forearms (and if you try sitting up with the weights in your hand, you will feel it in your abs/core as well). Try completing a full range of motion with each press and go slow (rushing will only hurt more) and see how everything turns out.

    I wish you well, Dumb bell presses are the best! I love them!
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    Feb 25, 2010 5:37 PM GMT
    May need to try reducing some weights and concentrating on proper form then. Funny thing is I've done it before but guess I'm not used to doing it yet. Thanks mate.
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    Feb 25, 2010 5:45 PM GMT
    I'm no expert, but I used to feel pain in my wrists doing them sometimes. GBRelentless's advice worked for me, I lowered the weight and went really slow, concentrating on keeping my form right. I also squeeze the dumbells really hard when pushing upward, and that seems to give me more power and control.

    I keep the weight high enough so it's work, but low enough that I can do the presses on an incline, flat, and declined, three sets at each level. By the end of the decline sets I've exhausted my arms. I love that feeling!

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    Feb 25, 2010 9:16 PM GMT
    Check your hand position. Are your hands/wrist in a "pushing" position? Or are they in a "punching" position? If it's the latter, then that's the problem.

    Just imagine yourself doing push-ups, but using dumbbells instead of the ground. You should be pushing the weights up with the middle/bottom portion of your palms, directly over the wrists.

    Also, add some forearm and grip exercises to your routine. This will prevent you from "strangling" the weights, which can be another cause for wrist/hand discomfort during pressing exercises.

    As for your triceps, it sounds like bad form. Reduce the weight a little. When you bring the weights down, make sure your upper arms and elbows are away from your body. And stop when your upper arms are parallel to the deck. Some guys go all the way down. But that puts unnecessary stress on your shoulders. Everyone is built differently, so this might not be a problem for you.

    On the way up, just push the dumbbells straight up, as far as you can. Reach to the top. Don't arc the dumbbells and try to make them touch. Because then you will be doing a dumbbell fly.

    Something like this..

    MH0505_Poster_015_Body.jpg

    MH0505_Poster_016_Body.jpg
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    Feb 26, 2010 1:48 AM GMT
    Damn, I may be holding them wrong. I do put my arms all the way down too.
    And I do tend to arc them. icon_eek.gif

    Wow you got me. Thanks Rich icon_biggrin.gif