How to Bench Press Without Nagging Wrist Pain

Wrist pain when benching can be both frustrating and limiting, particularly when it disrupts your progress in the gym. Whether you’re a beginner or an experienced lifter, wrist discomfort is a common issue that shouldn’t be ignored. Poor wrist positioning, excessive weight, or a lack of proper wrist support are often the culprits.

Thankfully, there are effective strategies—like improving form, using wrist wraps, and strengthening forearm muscles—that can help prevent and manage wrist pain ^[1] so you can bench with confidence and avoid setbacks.

Causes of Wrist Pain When Benching

Wrist pain while bench pressing often arises due to improper form, overloading, or using the wrong equipment. Here are some common culprits:

1. Improper Wrist Position: Bending your wrists backward instead of keeping them neutral puts excessive strain on the joints.
2. Insufficient Grip Strength: Weak grip muscles can struggle to stabilize the barbell, leading to wrist discomfort.
3. Overtraining: High volume or heavy lifting without adequate rest can exacerbate wrist pain.
4. Equipment Issues: Standard bars concentrate weight in a small area, which can be harsh on the wrists.

Prevention and Solutions for Wrist Pain During Bench Press

The key to avoiding wrist pain is addressing these underlying issues. Here are some practical solutions:

1. Use an Axle Bar

A standard barbell focuses the weight on a narrow area, but an axle bar spreads the load across your hands.

Jedd Johnson explains: “With the axle bar, the weight is spread out more, reducing the discomfort on your wrists. It’s a simple yet effective way to alleviate wrist pain during bench presses.”

Switching to an axle bar can feel slightly different, but it’s worth the adjustment if you’re experiencing wrist discomfort.

2. Wrap Your Wrists

Proper wrist wraps ^[3] provide support and reduce strain.

Jedd Johnson Diesel Crew  advises: “Make sure you wrap the upper part of your hands, not your forearms, for optimal support.”

By securing the wrist joint, wraps help you maintain a neutral wrist position and minimize unnecessary stress.

3. Strengthen Your Grip

Strengthening your grip is crucial in bench pressing to avoid wrist pain because it enhances stability and control over the barbell. When your grip weakens, the barbell can shift or roll, causing your wrists to bend backward into a strained position. This lack of stability increases the pressure on the wrist joints and can lead to pain or injury over time.

A strong grip ensures that the barbell stays firmly in place and aligned with your forearms, promoting better distribution of weight and reducing the stress placed on your wrists. Additionally, a solid grip activates supporting muscles in your forearms and hands, contributing to overall lifting efficiency and reducing the risk of discomfort during heavy lifts.

A. Farmer’s Carry Grip Exercises

Equipment: You’ll need a pair of heavy dumbbells or kettlebells or two cans of soup.

• Begin in an upright standing position with your feet hip width-apart, maintaining good alignment with your head, shoulders, hips, and legs.  Hold small dumbbells in each hand.
• Engage your core and slowly walk forward with controlled steps, maintaining good posture and keeping the weights from swinging. Walk 5- 10 steps. Repeat the movement.

B. Wrist Curls Grip Exercises

Equipment: You’ll need a pair of small dumbbells or two cans of soup.

• Begin in an upright sitting position with your knees bent and feet flat on the floor, maintaining good alignment with your head, shoulders, and knees. Hold a small dumbbell in each hands. Hinge through your hips to move your upper body forward, placing your forearms on top of your thighs, palms facing down while your hands hang before you.
• Engage your core. Slowly lift your hands by curling your wrists upwards as far as you can. Keep your forearms flat and motionless on your thighs. Slowly lower the weights back to the starting position. Repeat the movement for 10 repetitions.

4. Adjust Your Bench Press Form

• Keep your wrists neutral.
• Grip the barbell firmly and avoid letting it roll back into your fingers.
• Engage your forearms and maintain proper barbell alignment.

Proper Warm-Up Techniques to Prevent Wrist Pain 

A good warm-up primes your muscles and joints, reducing the risk of injuries ^[2]. Before your bench press session:

1. Perform wrist stretches like wrist flexion and extension.
2. Use a resistance band to activate your forearm muscles.
3. Gradually increase the weight to acclimate your wrists.

1. Wrist Flexor Stretch Warm-Up

• Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Engage your core. Extend one arm in front of you with your palm facing up. Use your other hand to gently pull your fingers back towards your body until you feel a stretch in your wrist and forearm. Hold for 15-30 seconds and then switch to the other wrist.

2. Wrist Extensor Stretch Warm-Up

• Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Engage your core. Extend one arm in front of you with your palm facing down. Use your other hand to gently push your fingers down and back towards your body until you feel a stretch on the top of your wrist and forearm. Hold for 15-30 seconds and then switch to the other wrist.

3. Wrist Rotations Warm-Up

• Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Engage your core. Extend your arms in front of you and move your wrist in a circular motion. Complete 10 repetitions.

When to Seek Professional Help

If wrist pain persists despite these adjustments, it’s crucial to consult a healthcare professional. Chronic pain may indicate underlying conditions such as tendonitis or ligament strain that require specialized treatment.

As Jedd shares: “If the pain continues, I always recommend getting an adjustment with a chiropractor. It helps me get back to lifting pain-free.”

Expert Tips and Resources

Jedd Johnson’s advice is invaluable for lifters managing wrist pain. To further explore the topic, check out these resources:

• Fix My Wrist Pain – A guide to exercises for reducing wrist discomfort.

• Diesel Work-Around: How to Bench without Nagging Wrist Pain

Final Thoughts

Don’t let wrist pain when benching derail your progress. Focus on adjusting your form, using proper wrist positioning, and ensuring your equipment supports your body mechanics. Prioritize your health by seeking professional advice if the pain persists to stay on track with your fitness goals.

Do you have additional strategies for managing wrist pain? Share them in the comments below!

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FAQs

How to avoid wrist pain while benching?

To avoid wrist pain when benching, focus on proper wrist alignment and grip technique. Keep your wrists in a neutral position, meaning they should stay in line with your forearms rather than bending backward. This ensures the weight is evenly distributed, reducing stress on your wrists. Picture a strong, straight line running from your knuckles to your elbows as you hold the bar. Additionally, your grip width plays a crucial role—gripping too wide or too narrow can strain your wrists and increase discomfort. Adjust your hand placement to maintain balance and reduce unnecessary pressure.

How do I stop my wrist from hurting when I lift weights?

The following are ideas for reducing stress on the wrist while still staying active:

• Warm Up. Always warm up before working out to ensure the muscles and tendons are warm and ready to work. …
• Wrist Flexibility. …
• Strong Wrists. …
• Using Stable Positions. …
• Wrist Support. …
• Rest.

Are push-ups bad for your wrists?

“The human wrist is not supposed to bear the brunt of your body weight (or more) in a fully extended position, despite this position being the most common method that pushups are done in,” she says. “Our wrist ligaments are placed under high load in this position, making them prone to wear and tear.

Do hand grippers strengthen wrists?

Hand grips are one of the handheld accessories that fitness freaks wear when working out grip exercises like lifting, pulling, bodybuilding, or powerlifting. These hand grips greatly help in improving dexterity as they strengthen your wrist, palm, and, in fact, every finger in your forearm.