Do Wrist Wraps Help Bench Press? Here’s What You Need to Know

If you’ve spent time in a gym, you’ve probably seen lifters wrapping their wrists before hitting the bench press. Some swear by wrist wraps for added support and stability, while others think they’re unnecessary unless you’re lifting extreme weights. But do these wraps actually help with bench pressing, or are they just another piece of gym gear that lifters get attached to?

The answer depends on a few key factors, including how much weight you're lifting, your wrist health, and your training goals. Let's dive in!

How Wrist Wraps Work

Wrist wraps are designed to provide compression and support around the wrist joint, preventing excessive bending under heavy loads. They are typically made from a durable elastic material and fasten with Velcro to secure them in place. Unlike lifting straps—which help with grip—wraps focus entirely on stabilizing the wrist to reduce strain and improve lifting mechanics.

When bench pressing, your wrists naturally extend backward as you press the bar. While some degree of extension is normal, excessive movement can lead to instability, discomfort, and even long-term wrist pain. Wraps work by keeping your wrists in a more neutral position, allowing you to maintain better control of the bar and push with maximum force.

Many lifters don’t realize how much wrist position affects their bench press performance. If your wrists bend too far backward, force is lost, making the press less efficient. By keeping the wrist stacked directly over the forearm, wraps allow for a stronger, more controlled lift.

Benefits of Wrist Wraps for Bench Press

Improved Wrist Stability

One of the main reasons lifters wear wraps around their wrists is to stabilize their wrists during pressing movements. When you’re handling heavy weights, even slight instability can compromise your lift. A properly wrapped wrist ensures that your joints stay in the strongest position, reducing unnecessary movement and keeping the bar path efficient.

Reduced Wrist Pain and Discomfort

Lifting heavy without proper wrist support can cause discomfort, especially for lifters with past injuries or weaker wrist joints. Over time, repeated strain can lead to chronic pain or tendon issues. Wrist supports help alleviate stress on the wrists, making benching more comfortable and allowing you to train harder without worrying about joint pain.

Increased Pressing Power

While wraps won’t magically add weight to your bench press overnight, they can indirectly improve strength by keeping your wrists in a stronger pressing position. The more stable your wrists are, the more force you can drive into the bar, leading to better lifts over time. Many powerlifters use wraps for max-effort lifts because even a slight improvement in mechanics can make a difference at heavy loads.

Injury Prevention

Bench pressing with poor wrist mechanics can lead to long-term issues, including tendonitis and joint pain. Wraps provide an extra layer of protection, especially when pushing near-maximal weights. By limiting excessive movement, they reduce the risk of strain and overuse injuries.

When Should You Use Wrist Wraps for Bench Press?

While these wraps can be beneficial, they’re not necessary for every single set. In general, they should be used strategically, not as a crutch.

Use Wrist Wraps If:

• You’re lifting heavy weights (typically 80% or more of your 1-rep max).
• You experience wrist discomfort during pressing movements.
• You’re training for powerlifting or strength sports where wrist stability is crucial.
• You have a previous wrist injury and need extra support.

Skip Wrist Wraps If:

• You’re performing warm-up sets or light benching.
• You’re still building foundational wrist and forearm strength.
• You don’t experience wrist pain or instability when pressing.

Using wraps for every set—especially for lighter weights—can lead to dependency and prevent you from strengthening the smaller stabilizing muscles in your wrists and forearms. The goal should always be to develop natural wrist strength first, then use wraps as a tool for heavy lifts.

How to Use Wrist Wraps For Bench Press Correctly

Wearing wraps properly is key to getting the most benefit out of them. Here’s how to do it right:

1. Position the Wrap on Your Wrist – The wrap should sit just above your wrist joint, not on your forearm. Wrapping too high won’t provide the right support.
2. Wrap It Snugly but Not Too Tight – You want firm compression, but your hands shouldn’t feel numb. If you lose circulation, loosen them slightly.
3. Secure the Wrap With Velcro – Make sure the wrap stays in place and doesn’t shift during your lift.
4. Test Your Range of Motion – Before pressing, flex and extend your wrists to ensure they feel supported but not restricted.

Are Wrist Wraps Necessary for Everyone?

Not all lifters need to wrap their wrists, and they certainly aren’t a requirement for bench pressing. If you’re new to lifting, focusing on proper technique and wrist positioning is far more important than relying on external support. However, as you progress and start lifting heavier, wrist wraps can be a valuable tool to help you push more weight safely.

For powerlifters and advanced lifters, wraps are almost a staple, especially when moving near-maximal weights. If you compete or aim to press the most weight possible, using every advantage—including wrist wraps—can be a smart move.

On the other hand, if you’re a casual lifter who benches moderate weights and doesn’t experience wrist pain, you may not need wraps at all. It all comes down to personal preference and training style.

Best Wrist Wraps For Bench Press

If you want better wrist stability and control on the bench press, high-quality wraps are essential. Iron Bull Strength wrist wraps are built with heavy-duty elastic for the perfect mix of stiffness and flexibility, keeping your wrists secure without cutting off circulation. Available in multiple lengths, they let you customize your support for max-effort lifts or high-rep sets.

Designed for serious lifters, our wraps feature reinforced thumb loops and a strong Velcro closure to ensure a secure fit that won’t loosen mid-set. Whether you're chasing PRs or refining your form, our wraps provide the confidence and support you need to press heavier and lift safer.

Final Thoughts

So, do wrist wraps help bench press? Absolutely—but only if you use them correctly. They provide stability, reduce wrist strain, and can even improve pressing mechanics, making them a great tool for serious lifters. However, they’re not a substitute for proper technique and should be used strategically rather than as a crutch.

If your goal is to press heavier weights with better control and fewer injuries, wrist wraps are worth considering. But if you’re still in the early stages of lifting or don’t experience wrist discomfort, focusing on raw strength and technique should always come first.