Are Wrist Wraps Necessary? My Conclusion After Experiencing Wrist Pain During Dumbbell Bench Presses (8 Years of Home Training)

Hello! I'm Torimune, and I've been doing home training for 8 years.

Have you ever experienced this while doing dumbbell bench presses or dumbbell flies?

• Your wrists hurt before your chest does

• You're afraid to increase the weight

• You're bothered by discomfort in your wrists

I have. And I struggled with it for quite a long time.

Every time I increased the weight, my wrists would hurt. But if I lowered it, I wouldn't feel it in my muscles. This dilemma slowly chipped away at the joy of training.

That's when I introduced"wrist wraps"into my routine.

To give you the conclusion first,

wrist wraps are an essential item for anyone doing dumbbell bench presses or dumbbell flies.

I personally have been using them forabout 6 yearssince I bought them in August 2020. They are still in use today.

Honestly, I think they are one of the best value-for-money fitness items you can buy for around 1,000 yen.

Here are the wrist wraps I've actually been using for 6 years.It's a long-selling model that is still being sold even after 6 years 👇

In this article, I will passionately explain:

• Why wrist wraps are necessary

• What actually changed

• My impressions after 6 years of use

I will explain these with plenty of enthusiasm.

Conclusion: Are wrist wraps necessary? My answer after 8 years of home training

Wrist wraps are highly recommended for anyone doing dumbbell bench presses or dumbbell flies.

The reason is not for your muscles, but to protect your joints.

Muscles grow if you keep training and recover if you rest.

But joints are different. Once you injure them, it takes time to recover. In some cases, you won't be able to train properly for weeks or even months.

Strength training is a world where "those who keep at it see results."

The longer you have to take off for an injury, the more the stimulus to your body is interrupted.

If a pair of wrist wraps that you can buy for around 1,000 yen can lower that "risk of injury," I think there is no item with better cost-performance.

The story of when my wrists started hurting during dumbbell bench press

For a while after I started home training, I didn't have any discomfort in my wrists.

I think the reason was that the dumbbells were light. In the beginning, I was using about 10kg, so there wasn't much strain on my wrists.

The problem started appearing once the weight increased.

When I started being able to handle heavier weights, like 16kg and 18kg, I suddenly noticed something during a workout one day.

"Wait, my wrists hurt."

At first, I thought, "It's probably just a little dull ache," but as I added more sets, I couldn't ignore it anymore. Even though my chest and shoulders still had more in them, I couldn't push myself because of the wrist pain.

It was the moment I truly experienced the feeling of "my joints reaching their limit before my muscles" for the first time.

I want to push myself harder. But I'm afraid of the wrist pain.

When you're worried about your wrists, you don't feel like challenging yourself with heavier weights.Even if I think, "Maybe I can go up another 1kg," the anxiety of "Wait, what if it starts hurting again?" comes first.

I think many people can relate to this feeling of anxiety.

What is the cause of wrist pain during dumbbell bench press?

Compared to barbell bench presses, the structure of dumbbell bench presses tends to place more strain on the wrists.

Since a barbell is connected on both sides, a certain level of stability is maintained. However, because dumbbells move freely in each hand,
you have to create stability yourself.

As the weight increases, this 'job of maintaining stability' becomes concentrated on the wrists.

In particular, when the wrist is in an arched position (tilted backward), not only does force escape, but the strain on the joint increases significantly.

This is the mechanism by which small disruptions in form become concentrated in the wrists.

Furthermore, home training has the characteristic of 'having no spotter'.

At the gym, trainers or friends can watch your form or provide assistance. But in home training, you are completely alone. It is an environment where it is easy to push yourself too hard without realizing it.

That is precisely why I believe 'external support' to protect the wrists is necessary.

The reason I started using wrist wraps

When my wrists started hurting, the first thing I did was 'lower the weight a little'.

But this was frustrating in its own way.

I had finally reached the point where I could handle 18kg, only to have to go back to 14kg. Even though my muscles could handle it, I felt like I was regressing because of my wrists. It was a frustrating feeling that I couldn't quite put into words.

That was when I happened to find 'wrist wraps'.

Honestly, I didn't expect much at first. I was skeptical, thinking, 'Can just wrapping some fabric around really make a difference?'

But when I actually tried them, the effect was greater than I had imagined.

The effects of wrist wraps | What I've felt after using them for 6 years

The major effects I felt after actually using them are the following four.

1. The sense of stability in the wrists clearly increases

From the moment you wrap them, your wrists become less prone to wobbling. The shakiness when holding dumbbells decreases, and it feels like you can exert force more naturally.

Since it becomes harder for the wrists to arch, your grip becomes stable. The feeling of 'holding it properly' helps relieve tension in your body.

2. The anxiety of "I wonder if it will hurt" disappears

Before I started using wrist wraps, I would feel anxious even before starting a set, wondering, "Will my wrists be okay today?" This would distract me from my training.

When I put on wrist wraps, that anxiety instantly vanishes. I can focus my consciousness solely on my chest muscles. As a result, the quality of my training intensity has improved.

3. Form becomes stable

When your wrists are stable, it becomes easier to move the dumbbells along the same path for every rep.

When you can replicate the movement path, it is easier to target the intended muscles. People who feel like they "can't quite hit their chest effectively" might have unstable form due to unstable wrists.

4. It becomes easier to challenge yourself with heavier weights

When I thought, "I want to increase the weight a bit more," I became able to commit to it without worrying about my wrists.

Since home training requires you to push your own limits, mental support is important for growth.

Exercises that require wrist wraps

I don't wear them for every exercise. I mainly use them for "push-type exercises that involve heavy weights."

Specifically,

• Dumbbell bench press

• Incline dumbbell press

• Dumbbell fly

• Dumbbell shoulder press

• Heavy dumbbell arm curls

• Dumbbell lying extensions

These are the ones.

On days when I do push-type exercises with heavy weights, I almost always wear wrist wraps. Especially for bench presses and shoulder presses, the strain on the wrists is significant, so they have become an essential item for me.

Pros and Cons of Wrist Wraps After 6 Years of Use

Pros

• Reduces wrist anxiety, allowing you to focus on your training

• Stabilizes form, making it easier to target specific muscles

• Lowers the risk of wrist injury

• Helps build a body that can sustain long-term training

• Incredible value at around 1,000 yen

Cons

• Takes time to wrap each time (about 5 seconds once you get used to it)

• Hard to gauge tightness at first (too tight can restrict blood flow)

• Hard to feel the benefits during low-weight exercises

I listed these as cons, but the 'hassle of wrapping' doesn't really bother me once you get used to it.
In fact, it gives me a sense of 'time to push myself,' and it has become part of my routine.

As for the tightness, you might need a little trial and error at first, but you will get used to it quickly.

Introducing the wrist wraps I have been using for 6 years

What I use is a simple, high-value wrist wrap with solid support below.

I am still using them even after 6 years. They show signs of wear, but the support is still sufficient.

The size is about 50cm long and 8cm wide. It is the perfect length and easy to put on and take off.

Honestly, I believe that preventing wrist pain before it starts is far more cost-effective than dealing with it after it happens.

Thanks to these wrist wraps, I have been able to continue my strength training with peace of mind for years.

Beginners don't need to buy expensive models either. I recommend starting with an affordable pair first.

Summary: Beginners should use wrist wraps as soon as possible

To reiterate, here is my conclusion.

Wrist wraps are necessary.
I strongly recommend them, especially for those doing dumbbell bench presses or dumbbell flies.

Protecting your wrists is directly linked to continuing your strength training for a long time.

Your body will change only if you keep at it. If you have to stop due to injury, you will never reach that point.

"I'm still lifting light weights, so I'm fine."

While you think that, the weight will gradually increase. It is definitely a smarter choice to prepare before that happens. Please give them a try.

I hope your strength training continues to be long and enjoyable.

Thank you for reading until the end this time as well!

✳️ For those wondering "what should I buy" for home training

"I don't know what to buy in the end."
"If I'm going to buy something, I want to choose something that will last."

If that's you, please start with this article ↓

🏆 For those who want to know which equipment is truly worth buying

Based on my 8 years of experience with home training, I have ranked the strength training equipment that I am truly glad I bought, from the perspective of "what would I choose if I were starting home training from scratch today?".

📚 For those looking for a wide range of home training supplies

I have compiled a wide range of recommended items for home training, including dumbbells, benches, pull-up stands, training accessories, protein, and maltodextrin.

Based on my own usage experience, I introduce items that I would choose if I were in your shoes today.

🏋️ For those who are serious about changing their body through home training

I have compiled what I learned while changing my body through years of home training after being skinny, as a "complete guide for beginners to avoid taking the long way around."

From choosing equipment to training, nutrition, and the mindset for consistency.
This is the complete, definitive guide to home training, which could be called the culmination of my fitness journey.

If you want to stop wasting time and are serious about changing your body through home training alone, please check this out as well.

*This article contains Amazon Associate links. As an Amazon Associate, Torimune earns from qualifying purchases. The products introduced are ones I have actually used myself or truly feel I can recommend after many years of home training.🙏