The dumbbell military press, also called a shoulder press, works the anterior deltoids. Other muscles worked during the move are the lateral deltoids, triceps, trapezius and pectorals. The biceps are used as stabilizers. It is a compound move that requires an upward pushing motion. Some medical conditions, weak wrists or poor form may contribute to wrist pain during or after this exercise.
Proper Form
Stand with your back straight and your feet shoulder-width apart. Hold a dumbbell in each hand with your elbows bent and pointed out. Your upper arms should be parallel to the floor. This is your starting position. Exhale and push the weights up toward the ceiling as you straighten your arms. Do not lock your elbows at the top of the movement. Pause briefly, then slowly return to the starting position as you inhale. Do not lower your arms below 90 degrees as this places too much strain on the shoulders. Make sure you keep your wrists perfectly straight during the entire move to avoid pain and injury.
Medical Conditions
Three medical conditions that may cause wrist pain include carpal tunnel syndrome, repetitive stress injuries and arthritis. Carpal tunnel syndrome occurs when the tissues in the wrists press on the median nerve. This causes tingling and numbness in the wrist, hand and fingers. Any repetitive movement of the wrists can cause repetitive injuries or even stress fractures. Osteoarthritis is rare in the wrists but is caused by wear on the cartilage. Any of these medical conditions may cause pain during or after military press exercises.
Wrist Strengthening
To reduce the likelihood of wrist pain caused by weak wrists, make sure you include forearm and wrist exercises in your workout routine. Two exercises that help strengthen the wrists are wrist rollers and knuckle pushups. To do wrist rollers, tie a small weight plate to a bar, broom handle, or dumbbell handle using a length of rope. Hold the bar in an overhand grip with your arms out in front of you and roll the weight up and down. Work your hands forward and backward to raise and lower the weight as the rope wraps around the bar. Do this for one minute every two or three days. To do knuckle pushups, perform pushups from your knuckles. This strengthens your wrists. Do one to two sets of 12 to 15 repetitions two to three times a week, or when you do chest exercises.
Caution
Do not begin a new exercise program without first consulting your health care practitioner. If you feel a sharp pain in your wrists during or after exercise, see a doctor to make sure you are not injured. If the pain persists, take a break from exercise and follow the RICE protocol --- rest, ice, compression and elevation. Do not push through wrist pain, as this could cause further injury.
References
- Mayo Clinic: Wrist Pain
- "Bodybuilding Anatomy"; Nick Evans; 2007
- American College of Sports Medicince Resources for the Personal Trainer; 2007
