How to strengthen wrists for bench press? Dumbbell bench press wrist position

Many people complain of their wrists being weak and painful. Whether lifting weights at the gym or trying to open a jar of jam, many people’s wrists are still weak points.

How to strengthen wrists for bench press?
How to strengthen wrists for bench press?

How to strengthen wrists for bench press? For strength athletes, the bench press is an essential activity. It’s one of the most crucial lifts you can do for your sport. However, lifting hefty weights off the floor might be challenging if you have weak wrists.

Only 5 minutes watching Field John let us understand “How to strengthen wrists for bench press? The best exercises to strengthen the wrist” >>let’s start>>

How to strengthen wrists for bench press?

Adjust Your Wrist Alignment

Before we get into some specific forearm strengthening exercises, let’s first discuss a common problem that causes wrist pain when working out in the gym. Many people have their wrists relaxed while doing pushing actions like the bench press with a dumbbell or barbell. As a consequence, when their arms are fully extended, their hands’ heels line with the horizontal plane. As a result, the wrist is in an incredibly hazardous position.

When pushing a weight, be sure that both of your hands are fully engaged in the exercise. If they are, the back of your hand should be perpendicular to your forearm, forming a straight line. When you adopt this hand position, your wrists will be stacked perfectly over your forearms; as a consequence, your wrists will become considerably more strong and less prone to damage.

Apply Pressure on the Bar

When doing an exercise that needs you to grab a bar, make sure you grip it as tightly as possible. If you do this, you will get a workout for your forearms in addition to the major muscle group that you should be concentrating on growing. Squeezing the bar will also ensure that the preceding piece of advise, to engage the wrists, is followed properly.

Curl your wrists

By include wrist curls in your daily workout routine, you may greatly enhance the strength of your forearms, which in turn will improve the strength of your wrists. On the same day that you train your biceps, you should also work on your wrists with movements like wrist curls.

To do a wrist curl, kneel sideways on a bench while gripping a barbell with a palms-up grip in your hands. This will enable you to train the forearm flexors. Your wrists should dangle over the seat’s edge, while your forearms should rest on the bench. Your hands should be close together, with about six inches between your pinkies.

As you continue to do the exercise, roll the bar down your fingers as you extend your fingers toward the floor. Bring your hand back up to its extended position to undo the action. Take your time and go through all of your conceivable ranges of motion.

Select a weight that will allow you to accomplish 12 to 15 repetitions while maintaining proper technique. Perform three to four sets of 12–15 repetitions each.

Extend your wrists using exercises.

Extend your wrists using exercises.
Extend your wrists using exercises.

The wrist curls indicated in the previous piece of advise may be used to work on the first of the two actions produced by the wrist, flexion. The first action will take care of the second action, which is wrist extension. This is the opposite of a wrist curl; instead of bringing the hand closer to the body, you will extend it upward.

To do a wrist extension exercise, kneel on one side of a bench while holding a barbell in your hands with a palms-down grip. Your wrists should dangle over the seat’s edge, while your forearms should rest on the bench. Your hands should be close together, with about six inches between your pinkies.

As you begin in this position, pull your hands up toward the sky, aiming to totally extend your wrists. Turn the action around and return your hands to the ground, making sure to keep the motion as smooth as possible. That is equivalent to one rep.
Select a weight that will allow you to accomplish 12 to 15 repetitions while maintaining proper technique. Perform three to four sets of 12–15 repetitions each.

Make Use of a Wrist Roller

In addition to the previously described barbell flexion and extension exercises, I recommend using a wrist roller. This piece of equipment enables you to do flexion and extension exercises simultaneously.

The fundamental component of a wrist roller is a weight with a rope tied to the top. At the opposite end of the rope, there is a handle. To finish the exercise, you must stand with the handle stretched out in front of you at chest height. As a consequence, the rope and weight will hang below you. You’re going to wind up the rope right now by rolling it. Continue pushing forward until the weight reaches the level of your chest. Now that it’s out of the way, the extending phase of the exercise is complete.

Continue in the opposite way to unwind the rope until it is totally untied and the weight is restored to its original position. This step completes the flexion section of the exercise.

Wrist roller sets may be done as a supplementary workout on days when you are not “officially” working out your forearms, or they can be done immediately after your wrist curl and wrist extension session at the gym.

Utilize a Gripper for the Hands

A hand gripper is a spring-loaded device with a gripping surface that the user may squeeze and then relax. When it comes to hand gripper models and iterations, there is a bewildering assortment of options. Look for a hand gripper that allows you to adjust the degree of resistance it delivers.

A hand gripper, which is an excellent piece of equipment, may dramatically enhance forearm and wrist strength. A good quality hand gripper may be obtained for about $20. Squeeze and relax repetitions for a certain period of time are the most effective way to use a hand gripper. Begin with four sets of thirty seconds and progressively increase the duration until you have four sets of sixty seconds. The resistance should then be raised and the time reset to 30 seconds.

After you’ve finished your four sets of squeezes and releases, go on to one set of squeeze and hold for as long as you can.

Exercises using an exercise band may also help to develop forearm strength. Exercise putty is another device that allows for repetitive squeezing. Osteoporosis sufferers may get all of these therapies.

The best exercises to strengthen the wrist

The best exercises to strengthen the wrist
The best exercises to strengthen the wrist

Workouts that can assist you in maintaining a neutral wrist posture Supplemental exercises are often necessary if one wishes to attain the desired effect of improving the strength capacity of the wrists while maintaining a neutral posture while sitting. The following exercises are recommended because they are efficient in developing strength in the proper movement patterns by replicating the appropriate wrist postures in the bench press:

  • Isometric Hold
  • Kettlebell Bottoms-Up Press
  • Max Contraction Ball Squeezes

Isometric Hold

We are holding a weight that is attempting to draw us into wrist extension, and we are using force to prevent this motion. This is analogous to the bench press, in which we want to resist wrist extension, therefore the isometric hold is useful.

  • Sit with your knees bent and your arms on top of your legs.
  • Place your hands palms up, with your wrists draped over your knees.
  • When doing bench presses, grip the dumbbells in the same way you would the bar.
  • Regardless of the load, keep your wrist in a neutral position at all times (do not allow the wrists to bend back)
  • Hold for 30 to 60 seconds, then repeat two to three times.

Bottoms-Up Kettlebell Press

When a weight is delivered through the joint, the kettlebell bottoms-up press is used to practice stabilizing the wrist joint in a stacked position of the hand and wrist. This simulates a loading pattern similar to the one seen in the bench press.

To carry out this exercise:

  • Grab a kettlebell with one hand and support it at the shoulder, with the bottom of the kettlebell towards the ceiling.
  • Grip the kettlebell in your hand’s palm (as we would grip the bar in the bench press)
  • Maintain a stacked wrist posture.
  • Squeeze the kettlebell to stimulate the hand and wrist muscles and keep the kettlebell from swaying.
  • If it’s too difficult: Practice maintaining this posture if you can’t do it without the kettlebell falling over (3 sets of 15-30 seconds)
  • If it’s too simple, try pushing the kettlebell up above while keeping the wrists stacked and the kettlebell from falling over (3 sets of 6-8 reps)

Ball Squeezes with Maximum Contraction

Ball squeezes may help in the bench press by reinforcing a firm grasp on the barbell and appropriately activating the muscles of the hand and wrist, which aid in maintaining a neutral wrist posture. It may also make the barbell’s burden seem lighter.

To carry out this exercise:

  • Locate a stress ball (or any ball you can squeeze)
  • For 20-30 seconds, squeeze as hard as you can.
  • Relax completely in between sets (3-5 sets)

Do You Really Need Wrist Wraps?

While wrist wraps are not required for the bench press, they are an alternative for people who want additional support at the wrist joint or just choose to use them.

The Inzer True Grippers (click for today’s Amazon pricing) are my absolute favorite wrist wraps. These wraps are the greatest in terms of performance and longevity, which is unusual given that the bulk of commercial wrist wraps are created for a low price these days.

They also have the longest lifespan, so you won’t need to replace them after 6 months (a common experience for powerlifters who use their wrist wraps often).

Most lifters use wrist wraps to practice and compete because they desire the added support that wrist wraps provide as bench press volume or intensity rises.

They are also regarded for their capacity to make the weight of the bar seem lighter in the lifter’s hands as a result of the enhanced grip tightness on the bar caused by wrapping the wrists.

It should be emphasized, however, that many lifters are quite effective without utilizing wrist wraps and are still able to bench tremendous amounts of weight by adhering to the 5 previously established criteria.

Wrist wraps are optional, but should be explored if a lifter is having difficulty maintaining a neutral wrist posture during the bench press or has had a prior wrist injury that need extra joint support.

Reasons You Get Wrist Pain Bench Pressing

Reasons You Get Wrist Pain Bench Pressing
Reasons You Get Wrist Pain Bench Pressing

Instead of resting the bar on your palm, rest it on your fingers.

When bench pressing, placing the bar too high on the hand might cause wrist strain.

As you lower the bar to your chest and then back up, your hand should act as a platform for it.

You can’t hold it from the top of your hand since doing so causes you to cock back your wrist (stretch it), preventing it from being in a neutral posture that is aligned with your forearms.

As a consequence, the force from the bar is not totally transmitted to the chest (what you’re truly working out in a bench press), and part of the force is passed to your wrists, causing soreness.

Using a thumbless grip or gripping the bar with a few fingers

After you have appropriately put the bar on the heels of your hands, wrap all of your fingers around it in the beginning position.

Except for the squat, there is no thumbless grip in free weights strength training. Because you are the one moving, the squat grip is thumbless (not the bar).

During a bench press, the whole hand (including the thumb) aids to hold the bar, not only for safety (to prevent the bar from falling on your chin/neck), but also for lifting efficiency.

You can’t lock your wrist fully if you don’t grab the bar with your whole hand, which prevents you from transmitting your lifting power to your chest (the main reason you’re performing a bench press) and upper extremities (which help you move efficiently).

When you grasp the bar, your wrists are too far back.

If your wrists are not in a neutral posture, part of the force from the bar will be transferred unevenly across the wrist, causing discomfort.

Your grip on the bar is too broad.

Your grip on the bar is too broad.
Your grip on the bar is too broad.

To some degree, grip width is a matter of personal taste; nevertheless, the optimum range of motion is obtained when your forearms are vertical (shoulder width or slightly wider than shoulder-width apart) while the bar is on the chest.

With a broader grip, the bar moves less and locks out before the triceps have done any work, so the pecs and deltoids (muscles on top of your shoulder) wind up performing the majority of the effort.

You’re employing an excessively hefty weight.

If the weight is excessively heavy, the muscles in your hand and forearm may be too weak to support the wrist posture, resulting in discomfort.

Your hand and forearm muscles will strengthen over time, supporting the wrist joint, but this takes many weeks or months of bench press training to develop.

F.A.Q How to strengthen wrists for bench press:

How can I strengthen my wrists for lifting?

Place your arm across your legs and sit comfortably. Hold a weight with your hands down and your wrist over your knee. In a calm and controlled action, raise your hand as far as possible and then lower it as far as possible. Perform a set of ten, then repeat.

Can you strengthen your wrists?

To strengthen your wrists, first strengthen your forearms and then develop mobility in your wrist joints. Wrist movement requires the use of 35 muscles! Your wrist links your forearm to your hand; this joint must remain free in order for you to continue typing at 100 words per minute.

Why are my wrists so brittle?

Carpal tunnel syndrome, arthritis, peripheral neuropathy, and ganglion cysts are just a few of the disorders that may cause hand weakness. A weaker hand or grip might make it harder to execute regular chores.

How can I prevent my wrist from aching during benching?


When attempting to bench press the maximum weight possible, we must ensure that the power exerted from the chest is effectively transmitted to the barbell. The position of our wrists during benching is an important aspect of that process.

So, How to strengthen wrists for bench press? The best exercises to strengthen the wrist The wrists should be in a neutral posture, with the hands, wrist, and forearm all in line and the barbell loaded over the wrist. This posture is achieved by adequate grasp breadth, bar positioning, and wrist joint stability.

You may lessen the probability of getting wrist pain while bench pressing and perhaps eliminate it completely by making some minor changes to your technique and ensuring that you handle any acute wrist discomfort effectively before returning to the gym.

Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

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