"My Elbows Hurt When I Bench"
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- Опубліковано 2 жов 2024
- www.themuscledoc.com MY ELBOWS HURT WHEN I BENCH
Elbow pain when benching is a multifactorial monster to tackle, and can really be a detriment to all your big lifts. Squat , bench and dead all require your elbows to play nice.
Now there are a lot of approaches to preventing, managing or mitigating this issue. Stabilizing the shoulder, assessing range of motion, altering technique etc.
HOWEVER- there might not be a need to overcomplicate things, sometimes the answer to fixing your elbows- might just be TRAINING YOUR ELBOWS.
A Novel concept, I know…
Consider the bones that make up the elbow when benching and impose a similar relative demand. The elbow hinge is a union of the ulna which will indicate rotation of the shoulder, and distal to that the wrist position is partially an expression from the radius on the ulna- so at the most taxed position of the bench press (bar on the chest) The shoulder is the most EXTERNALLY ROTATED but the wrist is PRONATED- this is a b it of an unnatural movement. (external rotation expresses as supination of the wrist). But your options are to either a) compete in a dumbbell pressing competition or B) Strengthen the movement of external rotation of the shoulder-Flexion of the elbow and pronation of the wrist.
ENTER- THE REVERSE CURL.
The reverse curl imposes a very similar demand at the elbow and allows us to building resiliency at a joint under lighter load in an attempt to strengthen the joint in the inevitable motor pattern of the bench press.
Tag a friend and give it a shot!
Quick, simple, and to the point. THANK YOU!
Thank you for getting straight to the point!
Holy shit bro, THANK YOU SO MUCH!!
Thank You, this made so much sense. I never train the outside of my forearms or my forearms in general. This is probably why i lose control of my bench when i get near the bottom when i get around 85-90%
I did some air reverse curl and it completely pop my elbow back in alignment; fixed my pop/clicking in my elbow whenever I extend/bend my arms. Thanks!
👍🏻 keep making vids great content!
Holy shit! A no-bullshit video on youtube that goes straight to the point. Nice job!!
Makes sense. Would you throw this in on a Bench day?
Zak Hines post bench as an accessory would be a great way to implement it
I'll definitely give this a go once I'm back from holiday. Already tried your 'unwind your elbow' stretch and it's made instant improvements. Thanks man!
My forearm extensors hurt when I reverse curl, what would you recommend doing? Should I strengthen my Reverse Wrist Curl?
Bro please get a mic, it was so hard to hear all the good knowledge you're dropping
ty i believe this is what i needed to hear for my elbow problem
Thank you I'll make sure to do these more often, didn't know they could fix the issue.
Volume is too low. Can't hear you.
Apologies man, still working on improving the technical side of things
Propably this is why i cant front squat with olympic grip. When i take position and my elbows are going down then they starts to hurt. Cause is that I work many hours at computer. Thanks for tip.
my funny bone got inflamed doing db bench press and It felt like it was about to pop after every rep that involved bending my elbow. Had to stop and lose some gains
Would this work with dumbbells?
It makes sense.
I couldn't hear you
Fuck. Been looking for content like this for ages. Thanks 🙏
Let me know if you're looking for anything specific !
The Muscle Doc Nobody talks about the injuries and little tendon and joint issues you get from powerlifting. So i appreciate your vids alot bro! Real shit!
Much appreciated man!
Thanks hopefully will get me where I want to be 👍👍👍👍
Great information!!!
I can't hear shit my man
Thanks King
🙏❤️💪
What if I experience pain in my wrist when reverse grip curling?
Get wrist wraps to help keep your wrists straight and lower the weight
🙏🙏❤️❤️💪💪
A 1 min video is really all we need, not 15. Great work!