How to Bench Press Without Nagging Wrist Pain

I am off to a conference today.

I will post some photos and updates, here.

Today, I have Jedd Johnson stepping in for me. Jedd focuses on feats of strength. Below he has shared some tips on how you can decrease nagging wrist pain when you bench press.


Rick Kaselj, MS


Hi guys, Jedd Johnson here from Diesel Crew with a little training tip for those of you who have ever had wrist pain. I have a way of working around it so you don’t have to miss a workout.

CLICK HERE to watch the YouTube video.

Actually, today I have a little bit of pain in my wrist and I plan on getting an adjustment with my chiropractor tomorrow. But today I am doing the Bench Press. I was already using the smaller, normal sized bar and it was causing a bit more discomfort, so I have loaded up the axle for my bench work.

#1 – Use an Axle Bar to Bench With

With the normal bar, you have the weight really concentrated in one spot. With the axle bar, it actually spreads the weight out across your handle a little bit more. So, if you are having any kind of wrist discomfort, I strongly suggest you try an axle bar for the bench press.

Since the axle is larger, it is going to feel a little bit different. Kinesthetically, it’s just going to be different enough. It may be a little bit tougher for you. Plus, remember that the axle ,especially the one that I am using, is actually 12 lbs. lighter than the bar that you are normally using. You have to keep that in mind, but other than that do the bench press the same way.

Axle Bench Press

Axle Bench Press

#2 – Wrap Your Wrists

The next thing you can do is wrap your wrists. With wraps, you want to wrap so that you give yourself additional support to take pressure off your wrists. When you wrap, don’t wrap the band around your forearms as this won’t do anything for you.

Wrong Way of Wrapping Your Wrist

Wrong Way of Wrapping your Wrist

Wrap the upper part of your hands so that it will reinforce your wrists and take more strain off your wrists.

Correct Way of Wrapping your Wrist

Correct Way of Wrapping your Wrist

When I do that, I also make sure to take the little tabs off my hands so that everything is free and I can grasp the bar like normal. Now, because the bar is little bit bigger, it hits the hooks.

Now, you can see that sometimes it only takes a little bit of adjusting in order to work around some discomfort. With the wrist wraps and the axle bar, I didn’t feel anything in my wrists when I did the bench press.

Tomorrow, I will go to the chiropractor. I will get adjusted and be as good as new. So there is a little tip for you. If you have any other suggestions on how to work around wrist injuries or wrist pain, put them in the comments section below. Thanks and all the best for your training.

If you are looking for a program to help you overcome wrist pain, then check out Fix My Wrist Pain, here.

Learn the best exercises to help reduce everyday aches and pains. Click here for more information.

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