The bench press is a foundational movement in strength training, yet it frequently causes a sharp or dull pain in the palm, wrist, or the thumb’s base. This discomfort is common under heavy loads, limiting a lifter’s ability to progress. The root of this problem lies in the mechanical relationship between the barbell, the hand, and the wrist joint. Understanding how the bar is positioned and how that positioning affects the underlying anatomy is the first step toward pain-free lifting.
Grip Mechanics That Cause Palm Pain
The primary mechanical issue causing palm pain is often incorrect bar placement that results in wrist hyperextension. When the wrist is bent backward too far, the weight of the bar is transferred through the wrist joint at an inefficient, collapsed angle. This deviation from a neutral wrist position shears the load away from the larger forearm bones and directly onto the smaller carpal bones and soft tissues of the palm.
Improper bar placement is a major contributor to this hyperextension and subsequent palm pressure. Many lifters instinctively place the bar high in the hand, close to the fingers, which forces the wrist to extend backward to stabilize the weight. The barbell should instead be seated low in the palm, resting directly over the heel of the hand, or the meaty part near the base of the thumb. Positioning the bar low ensures that the weight is stacked vertically over the radius and ulna, allowing the hand to act as a stable platform for force transmission.
Another technique that exacerbates palm and wrist stress is the “suicide grip,” which involves not wrapping the thumb around the bar. For many, it reduces the stability of the hand-bar system. The lack of a secure, wrapped thumb increases the strain on the wrist joint and forearm muscles as they struggle to control the bar’s rotation and balance. Grip width can also affect joint alignment; a grip that is too wide or too narrow can prevent the forearms from remaining vertical and distribute stress unevenly across the hand.
Specific Biological Sources of Hand and Wrist Pain
When grip mechanics are flawed, the heavy load irritates the biological structures within the palm and wrist, leading to specific pain syndromes. One of the most common is nerve impingement, particularly affecting the median nerve, which travels through the carpal tunnel. Hyperextension of the wrist, combined with the pressure of the bar, can compress this nerve, resulting in sharp pain, tingling, or numbness in the palm, thumb, index, and middle fingers. If this compression is chronic, it can progress into Carpal Tunnel Syndrome.
The repetitive strain from an unstable wrist position can also lead to inflammation of the forearm and hand tendons, known as tendonitis. The flexor tendons, which run along the palm side of the hand, are susceptible to this overuse injury. When the wrist is forced into a compromised position, these tendons are stretched and strained under load, causing persistent pain and tenderness along the palm and wrist.
Direct, heavy pressure from the barbell can also cause localized trauma to the small bones and connective tissue of the palm. The carpal bones, a cluster of eight small bones forming the wrist, can be bruised if the bar rests directly on them instead of the fleshy part of the palm. Pain may also be due to deep bruising or inflammation of the palmar fascia, the tough layer of tissue just beneath the skin. Less commonly, pain focused on the pinky side may indicate irritation or compression of the ulnar nerve. Acute wrist strain, involving a sudden overstretching of the ligaments, can also occur when heavy weight forces the wrist into an overly vulnerable position.
Immediate Relief and Long-Term Prevention Strategies
For immediate relief during a workout, the first step is to reduce the weight significantly or switch to an exercise that places the wrist in a more neutral position, such as a dumbbell bench press with a neutral grip. Stopping the painful movement prevents further irritation to the compressed nerves and strained tendons. Applying ice to the affected area after the workout helps reduce localized inflammation and dull the pain from acute tissue irritation.
Long-term prevention hinges on maintaining a rigid, neutral wrist position and developing the strength to support it. Wrist wraps provide external stability to the joint, preventing it from collapsing into hyperextension under heavy weight. The most effective long-term strategy involves practicing proper bar placement and strengthening the supporting musculature. This includes building strength in the forearm flexors and extensors, which stabilize the wrist joint against the downward force of the bar.
Incorporating wrist mobility and nerve gliding exercises helps ensure the tissues and nerves are not overly restricted. Simple wrist circles, flexor and extensor stretches, and median nerve flossing movements improve the joint’s flexibility and the nerve’s ability to move freely. If the palm pain is persistent, accompanied by lasting numbness or tingling, or restricts normal daily activities, seek consultation with a physical therapist or a medical doctor. These professionals can rule out more serious nerve entrapment or joint damage that requires specialized medical intervention.