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Techniques and positions that promote wrist stability during bench pressing
The bench press has been a staple exercise for upper-body strength training for decades. However, mastering the movement can take time. If you're struggling with maintaining proper wrist alignment during the lift, you're not alone. Fortunately, with the right bench pressing techniques, you can prevent wrist strain and make meaningful strength progress. In this article, we'll guide you through everything you need to know. Scroll down to get started!
Key Points to Remember
- Grasp the bar by the lower part of your palms where they meet your forearms, not the center of your palms.
- If you're unable to keep your wrists straight, reduce the weight. It's not worth compromising your form for extra resistance, and improper form can lead to wrist injuries.
- Consider using wrist wraps or a wrist brace for additional support, but be aware that relying too much on them can weaken your wrist muscles over time.
Steps to Follow
Correct Technique
Choose a weight that’s manageable for you to lift. Avoid loading the bar with excessive weight that could strain your shoulders, wrists, and other body parts. Lifting more than your body can handle forces it into awkward and painful positions.
- A good starting point is to select a weight that allows you to comfortably perform 10-12 reps.
Position yourself on the bench with your eyes directly under the bar. Sit on the bench, then lie down with your back flat and feet firmly on the ground. Ensure you can reach the bar easily with your arms fully extended.
- This position lets you lift the bar without bending your wrists.
Hold the bar with the palms of your hands and ensure your wrists are straight. Grip the bar firmly with your hands at shoulder-width, ensuring the bar rests in the creases between your thumbs and the base of your index fingers. Secure the bar by tightly wrapping your thumbs around it.
- Holding the bar too high on your hands, such as just below your fingers, is a frequent cause of wrist bending while bench pressing.
- Avoid starting with a grip wider than shoulder-width. Using a grip that’s too wide can compromise your form and increase the risk of injury.
Lift the bar by extending your arms fully. Maintain a firm grip on the bar, keep your wrists straight, and push upward with your arms. Push the bar off the rack until it's above your shoulders and your elbows are fully extended.
- If you can’t lift the bar off the rack without bending your wrists, reduce the weight until you can do it comfortably.
Slowly lower the bar to your chest, allowing your elbows to flare outwards. Gradually bend your elbows outward to lower the bar in a controlled motion until it reaches just above the middle of your chest, with your elbows positioned just below the edges of the bench.
- This technique helps maintain a neutral position for your wrists.
- Remember to breathe in slowly as you lower the bar.
- If it's comfortable, you can allow the bar to touch your chest.
Push through your feet and press the bar straight upwards. Extend your arms, keeping your wrists neutral, and bring your elbows in at your sides to push the bar upwards. Continue until the bar is directly above your shoulders, with your elbows fully extended.
- Focus on gripping the bar firmly and maintaining a tight hold, making sure your thumbs stay wrapped around it.
- Keep your neck neutral and your upper back flat on the bench, avoiding shoulder retraction or chest lifting. A slight arch in your lower back is fine, as long as your upper back and shoulders remain flat.
- Exhale slowly as you push the bar upwards.
Re-rack the bar once you've completed your reps. Gently lower the bar back onto the rack, ensuring it is secure before releasing it.
- If you're lifting heavy weights, have a spotter assist you with re-racking the bar to avoid injury and help prevent wrist strain.
Wrist Support
Consider using wrist wraps for extra support when lifting heavier weights. Purchase a pair of 24 in (61 cm) long wrist wraps from a sporting goods store or online for added stability. Use them when increasing the weight to a level that challenges your wrist strength.
- Avoid relying on wrist wraps every time you bench, as overuse can make you dependent on them. Only wear them when you need additional support.
- Excessive reliance on wrist wraps can hinder your wrist strength development, making it more difficult to maintain proper wrist alignment when lifting heavier weights.
Gently bend your wrist forward and grasp the end of the wrap. Secure the wrap by pinching the end between your thumb and palm, or if the wrap has a thumb loop, slip your thumb through it. Position your wrist at a 45-degree angle, keeping the wrap firmly in place as you begin.
- This ensures your wrist stays in a neutral position, avoiding any backward bending during the bench press.
Begin wrapping by passing the fabric around the bottom of your palm. Pull the wrap to about 60% of its maximum tightness. Start by wrapping it once around the bottom of your palm and across the back of your wrist for the first pass.
- If you don’t cover the bottom of your palm as well as your wrist, your wrist won’t receive enough support to stay straight during the lift.
Wrap a second time around your wrist, tightening it slightly more. Complete another full wrap around the inside and back of your wrist, increasing the tightness to about 80% of the maximum strength you can handle.
- Ensure you don't wrap below your wrist; doing so will not provide the stability you need. There should be no fabric wrapping around your forearm.
Finish with a final, tight wrap around the top of your wrist. Complete one last pass around the wrist, just below the bottom of your palm. Tighten it as much as possible and secure the end using the hook-and-loop fastener.
- Since both wrists are wrapped the same way, repeat the steps for the other side, and you’re finished!
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Consider having a spotter assist with racking and unracking the bar when lifting heavy to avoid unnecessary wrist strain.
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Warm up your wrists before starting by interlocking your fingers and rolling your wrists in all directions for a few minutes.
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If you experience wrist pain during the bench press, try using lighter weights or opt for alternative chest exercises like the dumbbell bench press to reduce strain.
Important Reminders
- Avoid using wrist wraps for every bench press session, as this can lead to weakening your wrists over time. Only rely on them during your heaviest sets when maintaining wrist alignment becomes challenging.
