Do Wrist Wraps Help Bench Press? What the Research Says
By Mark Pasay, founder of Rip Toned. I've been lifting since high school and making wrist wraps for 13 years. Last reviewed October 2026.
Quick answer: Wrist wraps don't make you stronger on the bench. A 2024 study of 18 trained lifters found no change in one-rep max or bar speed with wraps. But lifters rated their wrists as more stable with both stiff and flexible wraps, and on a heavy set, a wrist that feels locked in lets you focus on the press.
What wrist wraps actually do
A wrist wrap is a strip of elastic fabric you wind around your wrist before a set. It limits how far your wrist can bend back under the bar. On a heavy bench press, the bar wants to fold your wrist backwards. A wrap gives it something to push against, so your wrist stays closer to straight and the bar stays stacked over your forearm.
That's the whole job. A wrap adds support. It doesn't add muscle, and it doesn't fix a bad grip.
What the research found
In 2024, researchers had 18 resistance-trained adults, 9 men and 9 women, test their bench press on three separate days: once in stiff wraps, once in flexible wraps and once with no wraps (Harris et al., Journal of Strength and Conditioning Research).
- One-rep max: no difference between stiff wraps, flexible wraps and no wraps.
- Bar speed and power: no difference either.
- How stable the wrist felt: both stiff and flexible wraps were rated more stable than no wraps.
- Comfort: both wraps were rated less comfortable than going without.
It's one small study, testing single heavy lifts in a lab. It doesn't tell us much about long training blocks or lifters with a history of sore wrists. But it backs up what most experienced lifters already say: wraps are about feel and control, not extra pounds.
So, do wrist wraps help bench press?
Yes, if "help" means a steadier wrist and more confidence under a heavy bar. No, if "help" means a bigger number on its own. Coaches at Barbell Medicine make the same point. Wraps support a neutral wrist, but they won't replace good bar placement in your hand.
For a lot of lifters, that confidence matters. When your wrist feels solid, you stop thinking about it and put your effort into the press.
Stiff or flexible wraps for bench?
The study found both types felt more stable than no wraps, and neither was more uncomfortable than the other. So the choice comes down to how you train.
| Stiff wraps | Flexible wraps | |
|---|---|---|
| Best for | Heavy bench, close to your max | Pressing with some wrist movement, accessory work, CrossFit |
| How it feels | Locks the wrist in place | Supports while still letting the wrist move |
| Use it when | Top sets, singles, meet day | Volume work, dumbbell pressing, mixed sessions |
If you mostly bench heavy, start with stiff. If you want support across a whole session, flexible wraps are easier to live in.
How to wear wrist wraps for bench
- Put your thumb through the loop, then wrap so the band covers the wrist joint itself, not just your forearm.
- Wrap snug, not tourniquet tight. You should still be able to make a full fist.
- Save them for heavy working sets. Warm up and do lighter sets without them so your wrists keep doing their share of the work.
- Take them off or loosen them between sets.
Technique comes first
Wraps work best on top of good basics. Set the bar low in your palm, over the forearm bones, not up near your fingers. Squeeze the bar hard, keep your shoulder blades pulled back and keep the bar path consistent. If your wrists bend back on every rep, fix the grip first and use wraps to support it.
The bottom line
Wrist wraps won't add weight to your bench by themselves. What they do is help your wrist stay stable and let you train heavy with confidence. Our 18" wraps come in Stiff for heavy pressing and Flex for more movement. Both are USPA and USAPL approved and carry a lifetime replacement warranty.
Frequently asked questions
Will wrist wraps let me bench more weight?
Not directly. In a 2024 study, trained lifters hit the same one-rep max with stiff wraps, flexible wraps and no wraps. What changed was how stable their wrists felt.
Are stiff or flexible wrist wraps better for bench press?
Both felt more stable than no wraps in the study. Stiff wraps suit heavy sets near your max. Flexible wraps suit lighter pressing and sessions where your wrist needs to move.
What length wrist wrap is best for bench?
Most lifters do well with 18" wraps. That's long enough to wrap the wrist joint two or three times without bulk. Longer 24" to 36" wraps give more support but take longer to put on.
Should I wear wrist wraps on every set?
No. Use them for heavy working sets and keep warm-ups and lighter sets wrap-free, so your wrists and forearms keep getting stronger on their own.
How tight should wrist wraps be?
Snug enough that your wrist feels supported, loose enough that you can still make a full fist and your hand doesn't tingle. Loosen them between sets.
Are wrist wraps allowed in powerlifting meets?
Yes, within each federation's length and material rules. Rip Toned 18" wraps are USPA and USAPL approved. If you compete in another federation, check its current equipment list.
Sources
- Harris DR, Harris DR, Cardaci TD, Cintineo HP, Funderburk LK, Machek SB. "Wrist Wraps Do Not Affect Barbell Bench Press Muscular Strength, Power, or Endurance in Resistance-Trained Men and Women." Journal of Strength and Conditioning Research. DOI: 10.1519/JSC.0000000000004930. Also on PubMed.
- Barbell Medicine, "What Are Wrist Wraps For?"