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The simplest way to avoid traumas is to take certain precautions.

    Concerning the wrists, when executing the bench press:

    • Keep in line with the forearm axis as much as possible.
      Grip the bar with your hands slightly wider than shoulder width.

    • Place the thumbs under the bar so that it lies on the axis of the forearms and not outside if the bar is taken in the palm of the hand.
      The same applies for the incline, decline or behind the neck press.

      Remark: This does not concern traction exercises since, in this case, the wrist is not under compression.
    Bench press.
    When exercising the triceps it is important to respect the same rule.
      Two examples to illustrate:

    Positions of the hands:

    Positions of the hands:


This is rarely due to a problem with the joint alone.
The pain is generally due to tendinitis.
Either because the movement was carried out too many times, even with a light load;
Or any of the other origins of tendinitis:
Dehydration, too much red meat, tooth decay or pain occurring at this time but due to another exercise incorrectly executed.

    Does complete extension of the arms during the decline, bench, incline or seated press represent a real danger for the elbows?
    During a career spanning thirty years in bodybuilding gyms, I have never come across the slightest elbow trauma due to complete arm extension.
    Although this recommendation applies to the legs during the squat or when working on the bench press, I feel it is unnecessary for the arms.
    If you want permanent contraction of the muscles throughout the series, it is best to avoid extension so there is no relaxation time.
    However, people often get their breath back and recover for a few seconds with the arms straight, to complete the last repetitions in a series.
    Except during a fall, knocking against the olecranon has never sent an athlete to hospital for emergency treatment!


Considering the complexity of the joint and the range of movements it is able to perform, a whole web site could be devoted to this subject alone.

I will only give a single recommendation regarding the bench press.
    The starting position is generally easy to adopt:
    Arms straight, bar vertically above the eyes.

    The low position is more traumatising if you bring the bar near the neck.
      It is important to lower it towards the nipples.
      Keep the forearms vertical by not holding the elbows close to the body.
Bench press Bench press