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Wrist Bench Press. It primarily works the chest, shoulders and triceps, but also stimulates muscle fibers in the lats, biceps, and glutes. Switch to a dumbbell bench press as your main chest exercise since it places the wrists in a more natural position and is likely superior for stimulating chest hypertrophy anyway.
the position of the hands with bench press from weighteasyloss.com
Maybe start doing only dumbbell presses for a while to give your wrists a break to heal. You'll lose flexibility in these muscles and, eventually, power in the bench press. The bench press is one of the best full body, compound exercises you can do to build muscle and strength.
the position of the hands with bench press
If your wrists bend back excessively during pressing movements, you'll lose some energy. My wrist is on ice as i type this. Try using a set of wrist wraps (at least in the short term) for additional wrist support while you work on fixing the underlying issues. Maintaining a more neutral position of the wrist during the bench press reduces the strain on the wrist as the load on the bar increases, and allows us to press more weight in the bench press by being able to transfer force more effectively from the upper body to the bar.
