Heavy DB pressing and wrist health

[Cork]

I'm curious if any of you suffer from wrist pain after doing heavy DB bench. I'm doing around 85-90% my 1RM doing 5 to 7 sets of 3 reps. Afterwards, it feels like I have carpal tunnel. The area right between the meat of my hand hurts for a couple days afterwards.

I have some wrist wraps that I put on for the final couple sets, but it doesn't seem to help. I've never had a pain like this before. This is however the first time I'm actually lifting close to my 1RM on DBs.

 

[Gazhole]

If you've been hitting the DBs hard lately, just back off them a little and see how it is in a few weeks. Could be just overstressing them and they need a break to recover and get stronger.

 

[Pittsburgh63]

I shattered my wrist bad last March, and honestly, DB's feel way better than BB does. Even heavy. I have some wrist wraps as well. They don't help with the pain, but do add some extra support needed to ensure I don't injure it lifting.

There are a bunch of Peps I could recommend to help with joint pain. PM me if your interested.

 

[Cork]

Yeah I figured I'd just need to catch my wrists up to speed. I don't really have the luxury of taking it easy with my routine, my wrists will just be forced to catch up exponentially.

Thanks for the offer Pittsburgh.

 

[adwal99]

I'm curious if any of you suffer from wrist pain after doing heavy DB bench. I'm doing around 85-90% my 1RM doing 5 to 7 sets of 3 reps. Afterwards, it feels like I have carpal tunnel. The area right between the meat of my hand hurts for a couple days afterwards.

I have some wrist wraps that I put on for the final couple sets, but it doesn't seem to help. I've never had a pain like this before. This is however the first time I'm actually lifting close to my 1RM on DBs.

I've been getting bad pain in my forearm tendon.. shit hurts so bad more so when i'm putting the weight back down on the ground than anything.

 

[pwloiacano]

Use wrist wraps nice and tight. They help a lot.

Also, make sure you have a good spotter. A lot of people suck at it and it is important that someone who knows what they are doing assist you with the tough/forced reps at the end of your set.

Also, in my humble opinion, you are going way to heavy on your sets. Dumbell work is designed to gain a much better stretch at the bottom of the movement and a much tighter contraction at the top of the movement. Stick to barbells for heavier/lower rep sets. I rarely go under 8-10 reps on dumbell sets.

I am personally not a huge fan of exclusive dumbell work. I am a 400+ lb flat bench guy and a 350+ lb 30 degree angle incline bench guy. It takes very heavy dumbells for me to get a lot out of them. And, because they are less stable than a barbell, there is a greater chance of injury.

That is why I stay a bit lighter and also have a reliable spotter around when I do perform them.

 

[Cork]

Just if anyone was curious. Did another week of DB pressing. This time I used wraps (on my 2 heaviest sets) and put them on much tighter than I normally would have, I am now pain free. 100lb DBs ain't nothin but a peanut. My first time ever using them actually. Wrists feel great.

 

[squigader]

Just if anyone was curious. Did another week of DB pressing. This time I used wraps (on my 2 heaviest sets) and put them on much tighter than I normally would have, I am now pain free. 100lb DBs ain't nothin but a peanut. My first time ever using them actually. Wrists feel great.

Great to hear! Sometimes they just need a day or two of rest - tendons and ligaments heal a lot slower than muscle from stress.