I have been strength training for over six years and all my programs had me bench pressing at least once a week. Now, I can say that I have no forearm pains at all for the last couple of years now. Though healing may not always be linear, you should be progressing forward. If my eyes were at bar level, I noticed that whenever I tried to unrack heavy weights, the barbell still had to travel a couple of inches to the starting position. Do a routine check-up and see if you still have forearm pain afterward. If you are feeling forearm pain when doing barbell bench presses, can you do dumbbell bench presses? Chronic injuries will also respond well to acupuncture. Using wrist wraps frequently will not allow your forearm muscles to strengthen in order to handle heavy bench press weights. One or a combination of these will help heal the injury. This fresh perspective in training is important because it focuses on the activities you can do, not by what you are limited by. It does serve as a great exercise in order to identify weak areas in our body so that we can further work to correct the weaknesses. | All Rights Reserved. it also maybe as simple as you are allowing the bar to roll back into your hand as you are benching causing your wrists to roll back. With that said, what happens if you are having forearm pain while bench pressing? Forearm Pain During Bench-Press. One programming style you must try to make gains fast. Forearm pain from the bench press can be traced back to the following reasons: Weak forearms will impede your ability to bench press heavy weight. That is testing your external rotation. If you can’t bring your arm back that far or it’s painful, you may have this injury. You do not have to halt all exercises because you are experiencing pain. Find out several ways to prevent injuries from taking over your life! And the upper back also has a contributing nerve supply to the arm and shoulders. If you bench press with bent-wrists or use wrist wraps frequently, you are just compounding the issue. Sometimes, I even felt pain during unracking weights over 135lbs. Additional training and rehab and treatment videos can be found at swisvideo.com. One day, you’re repping your max weight, and the next day, you have problems lifting a coffee cup and the pain stays for days and weeks regardless how much rest you give it or Tiger Balm you put on it. 2. If that muscle becomes strained, the head of the humerus goes forward as you are bringing that bar down to your chest, causing pain in the front of the shoulder. Always getting injured each year? It works, but not very well. But it would still be there - my forearms would feel tight and sometimes the pain would go down to my elbows. This is the “funny bone” nerve that runs on the elbow’s inner side. I used to just keep my eyes in level with the bar. However, to do specific forearm training, you will want to dedicate another set of exercises to do: When your forearms get very tight, it will hurt to squeeze your hands. If you have been bench pressing for a long time with rest, you have exerted a lot of force when using your forearm muscles. However, things did get progressively worse during the first few years of strength training. It’s also responsible for holding the head of the humerus (shoulder joint) in the proper position as you are bench pressing. When I came back from those injuries, I noticed that my forearm pain went away. If you have pre-existing tight forearms, this will cause you a moderate or great deal of pain. According to medical researchers, RICE is frequently used in order to treat tendonitis. Having a sub-optimal wrist position will place more strain on your forearm muscles to stabilize both your wrist and elbows. Another source of elbow pain from bench pressing is ulnar nerve irritation. Iron_Hoosier. If that muscle becomes strained, the head of the humerus goes forward as you are bringing that bar down to your chest, causing pain in the front of the shoulder. A lot of articles will tell you that this is the “right” way to bench press. Begin in a prone position, face down on the ground. Joined: Sep 2, 2009 Messages: 906 Likes Received: 0 Location: Charlotte. Once you have accumulated a decent amount of training experience, learning how to use wrist wraps will be another topic on its own. Naturally, the lighter weights were a breeze to get through. Especially in … It can be either one shoulder or both, and it seems to come out of nowhere. ii) Tight forearms. Especially in the bench press, lifters are instructed to squeeze as hard as they can (white knuckle the bar) and to try to bend the bar. Strengthisfirst So, here is a list of exercises you can do that will train your forearms specifically. Relax, breathe and your forearms will be relieved. With that said, it is never too late to start training your forearms. Bench pressing should not cause you any sort of pain, let alone forearm pain. Here are the three most common bench press shoulder pain syndromes and what you can do to treat them yourself, as well as how a chiropractor or therapist will treat them. Self-Treatment: If you have a mild strain, an external rotation stretch will help.Chiropractor/Therapist Treatment: The Active Release Technique subscapularis treatment is the gold standard for this injury. T bring your arm back that far or it ’ s painful, you are limited by of the that! Being done before the body heals itself 2, 2009 Messages: 906 Likes Received: 0 Location Charlotte. Muscles to strengthen in order to continue training for over 3 years and all my had... The issue elbow caused by inflammation of the most when I started out careful and. 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