Bent Wrists on Bench Press: Why They Hurt and How to Fix It

The bar sits high in your palm and your wrists extend backward, often with aching or pinching in the wrist joint.

Why it happens

How to fix it

Set the bar low in your palm, on the heel of the hand

It should stack directly over your forearm bones so the load travels through bone, not soft tissue.

Wrap your thumb around the bar

A thumbless grip lets the bar drift back into extension, and is genuinely dangerous besides.

Cue "knuckles to the ceiling"

Keeps a straight line from knuckles through wrist to elbow.

Use wrist wraps for heavy work

A legitimate tool, not a crutch, once the position itself is correct.

Worth knowing: Wrist pain that persists between sessions needs a rest and reassessment, not a wrap over the top of it.

Not sure if you are actually doing this?

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