I've been noticing I have extremely strong triceps and my chest was gradually getting stronger and bigger but now I've noticed my forearm muscles are failing on bench ect before my chest or tricep muscles especially on the heavier weights where I can't get the weights up without a spotter because of it. It's really starting to irritate me to the point where I start getting angry because I know I still have tonnes left in me yet my forearms won't let me do anymore.

I know hammer curls would help them but I also need to add different forearm exercises, what day should I include them into?

Back and bi's
Chest and tri's
Shoulders
Abs

ect

I don't want to add an extra day in case of overtraining and all that

i do them on shoulder days mate

do standing barbell wrist curls behind your back. palms facing behind you hold the bar and do the curls

and then do some over knee hang wrist curls. by sitting down on the end of a flat bench and lean over, have the forarms rest on your thighs and let your wrists relax and hang over your knees. then curl up and contract


maybe include a superset.

Works for me

Get yourself a rubber ball and squeeze it while you are watching Big Bang Theory. Rocky Balboa style.

i dunno maybe your bench technique differs from mine but how do you exactly use your forearms on the bench???

How much are you benching for your forearms to fail first?

for benching it would be my wrists that are maybe under too much pressure?

Negative supinated chins work a treat for forearms!!

change grip width on bar bench

Get a piece of dowel about 6" long, drill a hole through the middle of it. Tie a strong piece of fishing line through the middle and connect it to a couple of kilo's (whatever you want really). Use both hands to wind the weight up to the dowel, then unwind it slowly.
Another way to work forearms well is putting screws into a piece of hardwood with a screwdriver.

i would say your wrists dude. Take some glucosamine and drink plenty of water, it helps me heaps when my joints start to get a bit inflamed and shit.

I trained at your gym last night, man dont miss it at all haha. I love my aircon equipped gym.

Shoot me a message when ur training next, i might come down and have a session with ya if your keen.

haha for once I went early at like 2pm yesterday, I usually go at night, well till tuesday i'll be down in sydney but yeah sure man

for me my shoulders start to hurt bad when im flat benching. i think im either too far forward or too far back??

ot. go for a wider grip, that should help

I find my wrists start to give out on the heavier stuff too. I use the markings on the bar as indicators for the width and have my thumbs and forefinger basically encircling the unknurled part of the bar between the 2 knurled parts. And if I went any wider it feels very uncomfortable and awkward. So what other solutions is there. I've broken my wrists twice maybe thats the issue?

What is your technique like ( grip width, type of grip, palm position e.t.c)
How many sets do you do, what other exercises are you doing on chest day and are you benching first up?

A handy tip is to grip the bar nice and hard too, like you're trying to crush it, it will help activate all your tendons/muscles in your arms.

You could try some dumbell presses aswell, just for something different, it helps your stabilzers more as well.