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When I bench press my arms shake [Article]

Posted by Pascal Landshoeft

Dec 30, 2016 10:00:00 AM

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When I bench press my arms shake

Shaking arms during a bench press are normal, especially for beginners who are not familiar with the exercise or when you are nearing your maximum effort. No reason to be alarmed when it occurs occasionally during training. If in doubt, always consult a doctor.

 

Click for InstagramYou are working hard in the gym and all of a sudden it seems like you are having a spasm. It begins in your arms and they are twitching like mad. Even though there is no stinging pain or other irritation which is out of the ordinary you are freaked out about what your body is doing.

In a split second, all kinds of thoughts cross your mind

  • Should I have taken that pre workout?
  • Am I lacking water?
  • Too much weight on the bar?

All very valid possibilities while you are getting distracted from the actual goal of this exercise which is to bring the weight to full lock-out. Are you turning into a roid rage driven freak or is there something else going on?

As long as you are not taking steroids, don’t be too alarmed. We will look at all of the single factors and the most likely scenario is that you are fine. At least fine within the measures of the crazy powerlifter/bodybuilding lifestyle that you are now practicing.

Diet is most likely not the explanation for your arms shaking when you bench press. When of the common scenarios relating to diet would be a cramp due to lack of magnesium in which case the muscle would not be shaking, but locking in and you would not be able to move that part of your body with ease anymore. So rest assured, that pre-workout you did or did not take is not the reason for the shaking.

A lack of water would more or less fall under the same category as mentioned for any dietary reasons for the shaking. Possible, but unlikely.

The weight on the barbell definitely has the biggest effect on the amount of shaking occurring during a lift. When you start to shake during a squat, deadlift or bench press it is the expression of your fast twitching muscle fibers to push or pull the weight where you want it. Whenever you are getting close to your maximum effort the more likely this shaking becomes. It is a natural thing to happen.

If you get the shakes don’t be alarmed and stay calm. The last thing you want to do is to freak and do something stupid because you think you are having a spasm attack. Complete the current repetition. Most likely you will only be able to finish one or two more repetitions, if at all. After that, it is time to rest for your next set or call it a day depending on what kind of program you are following.

Conclusion

It is normal for your body to shake to a certain amount when doing strenuous strength exercises based on the nature of how muscles work. Once you experience this for the first time stay calm, you do not have a medical condition. If the shaking persists after you have finished your set/training you are entering the strange zone. Then consult a doctor.

Further reading

Bench press like a powerlifter

Bench press like a bodybuilder

Bench press calculator

 

 

 

Topics: Lift stronger, Bench Press, Powerlifting, Bench, Bodybuilding