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Please STOP Gripping Your Dumbbells Like This!

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Rating: 4.0; Vote: 1

If your wrists hurt when you dumbbell bench press, take a closer look at how you are holding the weights. A small change in your grip may help make this chest exercise more comfortable without completely changing the way you press. In this video, I show you a dumbbell bench press tip that shifts the focus from how much weight you can lift to how your wrists feel while you lift it. Train Smarter Here - Subscribe to This Channel Here - First, look at your current dumbbell bench press form. Watch the clips in this video and compare them to how you hold your dumbbells, especially at the top of each rep. Are you forcing both ends of the dumbbell to stay perfectly level with the floor Or do you allow a slight tilt, with your thumb sitting a little higher than your pinky The goal here is to find a comfortable, controlled grip that lets you train your chest without your wrists becoming the limiting factor. If every set is interrupted by wrist discomfort, adding more weight is not the answer. Before you worry about progressing your dumbbell bench press, pay attention to where the handle sits in your hand and whether your wrist position changes as you press. The adjustment shown starts with moving your hand slightly toward the thumb side of the dumbbell handle. Instead of insisting that the dumbbell remain perfectly horizontal, allow the pinky side to sit slightly lower. Watch the demonstration closely. This is a small adjustment in how you hold and balance the weight, not a cue to force your wrist into an exaggerated angle. Why might this help The position of the dumbbell in your hand changes how the load is supported at your wrist. A grip that looks symmetrical does not automatically feel comfortable for every person. The video explains the wrist positioning using the radius and ulna, the two bones of the forearm. The practical takeaway is to evaluate whether a subtle change in grip reduces the pinching or pressure you notice during the exercise. That does not mean every case of wrist pain comes from the same problem, or that one grip adjustment will fix every painful wrist. It means your dumbbell grip is worth checking. Use a light pair of dumbbells to compare the positions shown so that you can focus on control and comfort. There is another detail to pay attention to: how you squeeze the handle. In the demonstration, the emphasis shifts toward the thumb and index finger. Keep the remaining fingers wrapped securely around the dumbbell for stability. This is not a reason to loosen your hand or let the dumbbell move around during the set. Think of this as a cue to make your grip more deliberate. Rather than simply grabbing the dumbbells and starting your reps, take a moment to establish the position before you press. Notice where the handle rests, how the dumbbell balances and whether you can maintain that setup throughout the movement. Your grip should feel secure at the bottom, through the press and at the top. Keep the purpose of the adjustment in mind. We are trying to make the dumbbell bench press more comfortable for your wrists so you can focus on training your chest. You do not need to turn this into a test of how much more weight you can lift. If the lighter dumbbells feel better, practice the setup and make sure the same comfort and control carry over from rep to rep. Also, do not confuse the slight tilt shown here with allowing the weight to fold your wrist backward. Pay attention to the full demonstration rather than copying only the appearance of the dumbbells at lockout. A useful technique change is one you can control throughout the set, without creating a new uncomfortable position elsewhere. If you have been searching for how to stop wrist pain during dumbbell bench press, start by watching your grip as closely as you watch your pressing technique. This small detail may be the adjustment that helps you perform the exercise more comfortably. If the change hurts, stop. Persistent or worsening wrist pain deserves an assessment rather than repeated attempts to push through it. Try the grip adjustment shown in your next chest workout with a light weight and see how your wrists respond. The priority is a secure grip, controlled reps and a chest exercise that feels comfortable. If you want to apply this tip to a complete workout program, be sure to visit athleanx. com and use the program selector tool to find the program that matches your current goals. By training like an athlete you can see some of your fastest increases in strength and muscle size over the next 90 days. For more videos on how to fix your aches and pains, especially in the gym, then be sure to subscribe to our channel here on youtube and remember to turn on your notifications so you never miss a new video when it’s published.
Date: 2026-10-28

← The ONLY 2 Dumbbell Triceps Exercises You Need (NO, SERIOUSLY)

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Comments and reviews: 20

athleanx
Thanks coach!
Newsletters are great!
Really enjoy reading about people's experiences and journeys. Maybe there's room for an Athlean-X forum Maybe it could connect Team Athlean a little better, especially for planning events
Content request: It would be (greatly) appreciated if you could do a series of videos diving into lower body development and injury prevention. Specifically, more videos on plugging lower body energy leaks and incorporating lower body accessory lifts for exercises that require the right foundations to be properly executed.
I'm looking forward to reading more of the weekly newsletter transformations.
Thanks!
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onlyramyyouknow
I’ve been following you for well over 20 years, and my respect for you has only grown with time. True greatness isn’t just about talent or accomplishments; it’s about consistency, authenticity, and the lasting impression you leave on people. You’ve earned the admiration of longtime followers like me, and that kind of respect can’t be manufactured, its’s built over time. An absolute class act and one of the best to ever do it. Much respect!
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DiswanBramjaya
Great video. I was gripping weights every day and still felt puffy, inflamed, and drained my hormones and gut were the missing piece. Someone in a women's group mentioned the Hormonal Reset Protocol by (Emma Wells) - 22 lbs down, less bloat, energy back even on training days. Feels like the piece nobody talks about, more should check it.
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chyrmdniii03
Great video. I was gripping weights every day and still felt puffy, inflamed, and drained my hormones and gut were the missing piece. Someone in a women's group mentioned the Hormonal Reset Protocol by (Emma Wells) - 22 lbs down, less bloat, energy back even on training days. Feels like the piece nobody talks about, more should check it.
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aylintary
Love this tip. I was training hard and still felt heavy and tired then a friend having the same struggles told me about the Hormonal Reset Protocol written by (Emma Wells. It fixed what training couldn't - 23 lbs down, digestion calm, recovery faster, sleep deep. Still surprised more trainers don't mention this, worth a look.
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Velly2g
This is what I needed. I had got back in the gym 2 months ago doing dumbell presses and my wrist were always hurting by the time I got to my curls and I was wondering why my wrist were hurting. I switched to dumbbell press after hurting my shoulder doing regular bench press and I don’t want to risk that again.
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RiaMerita
Training with a bad grip and wondering why I hurt everywhere I researched for months until a friend told me to read Stop Feeding Disease written by Mark Keller. It made everything finally click. Pain faded, strength climbed and I dropped 17lbs. This is brilliant, feels like a secret nobody talks about.
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Flashadow
I had wrist surgery 2 years ago. I've been back to the gym, but even with muscle memory I'm nowhere near where I was before. I actually thought the opposite would be best. I'll train chest in 2 days so I will reply to this comment if I see any difference. Thanks for the good content as always!
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1000buffalos
Put anatomically, it would appear fair to say, lateral wrist flexion loads the bony elements on the lateral side of the joint great at greater potential harm than medial wrist flexion, which loads the TCC, or Triangular Cartilage Complex, which has more ability to take the extra load.
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SeanBals
Why is it that people who benchpress for strength always use a very wide grip I get that strength focused work is harder on the joints and connective tissues. But if technique wise the Athlean-x technique is worse, then is the whole concept of this grip not a waste of time
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ironman2326
Lifted weights since 1997. I went from a 6'3 142 lb skinny kid to my biggest at 267 lbs with a 1200 lb combined bench, squat, deadlift max. None of anything in these videos killed my gains.
I must've some everything perfect because my gains were never killed.
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athleanx
I having issues with my elbow which I know from years of lifting it comes out of no where, but it's starting to effect my overall lifting program can u help with some type of help aid please, Ur truly Needing To Get Back At It Again!
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UserName45937
Big proponent of a hammer strength machine. No issues using a false grip and all force goes straight through the ulna. Inner pecs get built because motion brings your hands together for the squeeze. The only way to bench Imo
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zigo2779
I love my wrist wraps but i still use proper form. When i started lifting 4 months ago i could do 115 lbs for reps. Tonight im going for 3 reps of 205 and can max 225 finally. Very happy with progress i can do 185 for reps
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jesse_cole
He's begging you.
It's just not enough, Brian. I'm gonna need you face down, on your hands and knees, crying puddles at my feet, or else I'm gonna keep doing it my way and continue getting these lackluster results.
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DiLLZGFX
So just a clarify he said that you should move your hand away from the middle and towards the top of the dumbbell is that correct so that the thumb is closer towards the end of the dumbbell that is closest to the thumb
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crashzone6600
Doesn't it make sense to just follow what your joints are telling you is more comfortable I thought that would be obvious, that the goal of working out is to maximize the stress on muscles, not cartilage.
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Catorcows
Interesting thanks. I found when I was younger I did this intuitively. After a break and back into the gym i find I’m being too squared up. Definitely going to re-integrate this into my dumbbell presses.
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doves750
Your arms are. I struggle with basic push up's form wise and any kind of upward crunch moves gives me the worst aches and pains at the base of my neck. Don't know what I'm doing wrong.
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vicarious_view
Wrist position is exceptionally important throughout all exercises. When I train my clients these subtle change makes all the difference in the world. Spot on, Jeff!
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