I am having trouble with my wrists on bench press. For those of you who are knowledgeable, please read below and help me out.
4 years ago I started lifting over the summer. I was doing the usual arms and bench press routine that most people do. End of the summer, I had developed a cyst in my right wrist. It was operated on and removed. No real reason was given to me for it.
2 years ago, I started training properly. However, I never did barbell bench press because I had broken my right arm a year earlier and only used dumbbells to keep my arms even. My wrists never bothered me. This past summer, I had finally developed equal strength in my right arm as my left, and decided to start bench pressing. I benched for a while, and my wist started hurting a lot. This time it was the left one. The pain was severe and I went to the doctor and it turned out I had developed carpel tunnel syndrome from the nerve getting pinched by the weight. I got a cortisone injection. So I realized it was the bench press that was the problem.
I have been using dumbbells since then, until today, when my workout required me to do close grip bench press. I decided to do it since I have bought triple protection wrist straps from Elite FTS. I did 5 sets of 3 reps with 155 lbs. My right wrist is now hurting again.
It is extremely frustrating. I know that my form is messed up and that is why it happens. I know I place the the bar incorrectly. Initially, I used to completely fold my wrists back and put the weight on that. Now when I think I cringe at how stupid I was. I tried to keep my wrist straight today but I think I completely misplace the bar. I know my wrists are not weak because I do DB press with 100lbs dumbbells, which is significantly more weight than I put on the barbell today, and I never feel any pain in my wrists.
Could someone PLEASE help me and tell me EXACTLY where and how to place the bar. I am extremely frustrated and desperate. I just want to be able to go to the gym and work out and not worry about my wrists.