Can Bench Pressing Cause Numbness in Both Arms?

The bench press is a strength-training exercise that primarily targets the pectoral muscles in the chest. The exercise also builds your deltoids and triceps. Numbness and tingling during or after a workout are often caused by pressure on the nerves or blood vessels. Causes may include using improper technique while bench pressing or may be from a pre-existing condition. Consult a doctor if the numbness persists or it is accompanied with unusual symptoms.

  1. Neck and Shoulder Muscles

    • Numbness in the arms is a sensation that signifies decreased blood flow or compression of the nerves, according to Madeleine Castellanos, M.D. When performing the bench press exercise, pull your shoulder blades back when lifting the barbell. Shrugging your shoulders while bench pressing may tighten your neck muscles, and this can cause nerve compressions. Castellanos states that the nerves that supply your arms start from the neck. You may also be tightening your neck and shoulder muscles subconsciously if the weight is too heavy. Start with lighter weights and work your way up. A sign that the barbell weight is too heavy is not being able to complete a full set of eight to 12 repetitions without breaking form.

    Tight Grip

    • When you are bench pressing with either dumbbells or a barbell, heavy weights are pressing down on your hands as you lower the weights toward your chest. You may also be tempted to hold the weight with a tight-fisted grip when you are flexing your muscles to lift the weight. Unfortunately, this habit cuts off the blood supply to your hands, which will spread a numbness and tingling sensation down your arms. You can prevent this by lifting the barbell with open palms or wearing thick weight lifting gloves.

    Carpal Tunnel Syndrome

    • Medline Plus lists carpal tunnel syndrome as one of the possible causes for numbness in the hands or arms. Carpal tunnel syndrome is a condition in which there is pressure on the nerves in the wrist. Bench pressing can aggravate carpal tunnel syndrome, which can cause the numbing sensation to radiate to your hands, fingers and arms. Wrist wraps and weight lifting gloves can help prevent the symptoms from flaring up when you are bench pressing.

    Considerations

    • Warm up for five minutes before you begin your workout, which will help increase your blood flow and muscle flexibility. This can help prevent injuries during your workout. Perform stretches to your wrist and neck. Consult a physical therapist for exercises to prevent numbness.