How Weak Wrists Are Killing Your Bench Press and How to Fix It
If you've been struggling to hit new personal records on your bench press, the problem might not be your chest or triceps strength – it could be your wrists. Weak wrists can significantly limit your pressing power and hold back your progress in the gym.
Wrist pain during pressing exercises typically occurs because your wrists bend backward under the weight of the bar. This backward bending puts excessive strain on your joints and ligaments, compromising your lifting performance and potentially leading to injury.
Why Wrist Wraps Are Essential for Serious Pressing
Wrist wraps work by maintaining stability in your wrists during heavy lifts. They help keep your wrists in a stronger, more neutral position while you press, allowing for more efficient force transfer from your arms to the bar. This stability can make a significant difference in your lifting performance and comfort.
How to Properly Use Wrist Wraps
- Start by putting your thumb through the loop of the wrap
- Wrap it around your wrist once at approximately 60% tightness
- Pull the wrap to secure it
- Wrap around a second time, increasing the tightness
- Pull again to secure
- Complete the process with a final wrap as tight as comfortable
When properly applied, wrist wraps create a supportive cast-like structure around your wrists, preventing excessive bending during heavy lifts. This support allows you to focus on pushing with your chest and triceps rather than worrying about wrist stability.
When to Use Wrist Wraps
Wrist wraps are particularly beneficial during:
- Heavy bench press sets
- Overhead pressing movements
- Push-ups when dealing with wrist discomfort
- Dips and other pressing variations
By incorporating wrist wraps into your training routine, you can potentially increase your pressing strength, reduce pain, and create a more stable platform for progressive overload. Your bench press numbers might see immediate improvement once your wrists are properly supported.
