Do You Get Wrist, Elbow or Shoulder Pain Doing Over Head Press? This Could Help.
Do your wrists, elbows or shoulders hurt on overhead barbell press?
If so try using a thumbless grip (known as false grip).
For some people this little change can make a big difference immediately and reduce pain and discomfort in overhead barbell pressing exercises.
One of my athletes that I coach Bev was saying that bar pressing was hurting her shoulder and wrist.
To improve this we changed a few things.
We narrowed her width on the bar, we changed her grip to a thumbless grip and and I had her not grip the bar too tight.
Immediately things felt better for her.
A thumbless grip is also a great option for pull ups and chin ups if these give you elbow or shoulder pain as well.
However I do not recommend this grip for barbell bench press for safety reasons.
Give it a try and let me know if it helps you.
Rob King is a Competitive PowerLifter, Coach and Writer.