Training

How To Fix Weak Wrists For The Bench Press Forever

August 13th 2019

You are on the bench press but it seems glaringly obvious that you have weak wrists, are you doomed in the iron game? Unfortunately, current fitness enthusiasts and writers do a good job marketing in the strength and conditioning industry. What they are doing is absolutely genius and there is no way you get any closer hitting your goals if you do not break free from their mental trap.

What am I trying to say? I am saying that if you have small and weak wrists, congratulations, it means you are untrained. And guess what, so are 90% of the population. So, it is inexcusable for you to claim that you are not gifted genetically, which is a whole other issue to tackle. But to summarize my stance, I believe that genetics is bull and just a marketing scheme for you to lower your defenses and to be suckered into buying whatever products people are trying to sell to you.

Let us face it, bench pressing is not a new innovation. Nor is strength training. Yet, for some reason, modern-day companies and fitness experts seem to have all the answers and a ton of products for us to buy. If that is the case, how were our ancestors able to gain and build strength from not knowing nearly as much as we know now and by not having as much training equipment as we do? I’ll let you ponder that for a while. And if you are curious about the lost secrets of strength training, you can find more information about them here.

With those thoughts in mind, let us solve this issue once and for all, how to eliminate weak wrists from your bench press:

Weak wrists during the bench press

One of the best ways to train your wrists and to get better at the bench press is to bench press more. Make sure your bench presses are heavy with a ton of volume. The overall arching idea is that you need to train hard. Plain and simple.

But shocking?! I mean, if you do any sort of research, you will see tons of people trying to recommend certain wrist wraps, gloves, etc. Don’t buy into that nonsense. What you really need to some good old fashioned training. Do not put a bandaid on a big open flesh wound.

Plus this issue will compound itself. Would you rather be weak today or be embarrassingly weak 10 years from now? If you put in the hard work today, you are slowly building up some impenetrable and fearless strength, something only a few men in the world can respect.

Number one tip - Fix Your Form

If your form is garbage, you will break down under heavy loads. Learn to lift properly with straight wrists or with a very slight bend and you will find that your bench press numbers will skyrocket upward. 

It must be something with the vast amounts of information available today. So many newer lifters bench press with bent wrists which will make you feel weak. Having bent wrists during a heavy bench press will not allow you to be in the best position to transfer power throughout your arm and into the barbell.

Number two tip - Work hard and train heavy

You will not gain strength if you do not train heavy with consistent effort. This is why it is called strength training, not light training. 

I know what you might be thinking, “But that is dangerous! It is hard to do. I do not feel like doing that all the time so that I can grow more muscle. I read that people train with submaximal loads and they still gain strength.” 

True, everything you said is correct. You can hurt yourself. It will be challenging. It is not meant for lazy people. And people have found more than one way to gain strength. But for 99% of people looking for strength training information on the internet, you already know enough. You are probably spending way too much time on the internet for the knowledge you already know.

Train hard and heavy. That is really it. How hard and how heavy you may ask?

Your guess is as good as mine. For instance, if you are training squats and you want to do a 20 rep set vs 3-5 sets of 5 reps, which would be better? If you are giving it a very good effort, both are excellent ways. And be honest, you know exactly how much effort you are putting into the gym.

There is more than one way to train heavy, but everyone knows that there is really only one way to work hard. And as long as you are working hard, you will rest up and prepare for your next gym day. Be patient and give it some time so that you can progress and crush heavier weights in the future.

Number three tip - Grip training

Have you ever seen past Strongman and strength athletes in the last century complain about grip issues? Neither have I.

And there is a pretty big key to their massive success - they implemented high amounts of grip training into their workout. And what type of grip training? Are you talking about wrist curls, reverse wrist curls, barbell curls, etc?

No, we are talking about heavy compound movements and Strongman exercises. We are talking about Farmer’s carries for a certain distance. We are talking about sandbag, atlas stones and weird, heavy objects, like anvils, big stones, and deformed metal. If you ever want to continue to progress your strength to another level, add a couple of these exercises toward the end of your routine and watch how taxed you will feel after.

If you have an axle barbell or log, that is fantastic. These are excellent tools that can be used to develop massive amounts of strength. You have exactly what you need in order to progress your strength. On the plus side, your regular barbell plates also fit onto these bad boys as well. For people who are on a budget, here are some Fat Gripz, which are designed to increase the diameter of your barbell. So, it will be similar to having a fatter barbell but without chucking hundreds of dollars into equipment. 

Closing Thoughts

I have outlined three barebones suggestions on what you need to do if you want to eliminate having small and weak wrists from your bench press. You will find that within several months of implementing all three strategies, you will scratch your head and wonder what other lies have fitness experts been spreading. The brainwashing stops here, one strength athlete at a time. 

Similar Articles