Will Wrist Wraps Make You Bench More? The Honest Answer

Quick answer: Probably not, at least not in a way anyone has measured. In a 2024 study, trained lifters benched just as much with no wraps as with flexible or stiff wrist wraps, and their bar power and speed didn't change either. What the lifters did report was that their wrists felt more stable in wraps. So wrist wraps won't add pounds to your max on their own, but they can make heavy bench sets feel more solid. For a lot of lifters, that's why they're worth it.

"Will wrist wraps make me bench more?" It's a fair question. Wrist wraps are some of the most common gear on any bench day, so it's natural to assume they add weight to the bar. This post gives you the straight yes-or-no answer, what the studies actually found, why so many lifters still feel stronger with wraps on, and whether wraps are worth it for you.

Looking for something else? For the wrapping steps and bar position, read Wrist Wraps for Bench Press. To compare lengths and stiffness, see our best wrist wraps buyer's guide. We gave elbow wraps the same honest look in Will Elbow Wraps Make You Bench More?

The Verdict: Wraps Usually Won't Raise Your Max

If you're hoping wraps alone will put more weight on the bar, the research doesn't back that up. Here's the short version:

• Measured strength: no change in the one study that tested it directly on the bench press.
• Measured power and bar speed: no change in that same study.
• How the lift feels: lifters rated their wrists as more stable with wraps on.
• Comfort: lifters rated benching with no wraps as more comfortable than either wrap style.

So the honest answer is "no, not by themselves." But "they don't add weight to your max" isn't the same as "they're useless," which is why the rest of this post matters.

Inside the 2024 Bench Press Study

The best evidence we found is a 2024 study in the Journal of Strength and Conditioning Research (Harris et al., 2024). We verified it on PubMed. Here's how it worked:

• Who: 18 resistance-trained adults, 9 men and 9 women.
• What: Each person came to the lab three separate times, in random order: once in flexible wrist wraps, once in stiff wrist wraps and once with no wraps.
• Tests: A bench press one-rep max, plus bar power and speed measured with a linear position transducer. After their max attempts, lifters also rated how stable and how uncomfortable their wrists felt.
• Results: Neither wrap style changed one-rep max, power or bar speed. Men lifted more than women, as expected, but wraps didn't change that either. Lifters said wraps felt more stable, even though they rated them less comfortable than going without. The paper's title sums it up: wrist wraps didn't affect bench press strength, power or endurance.

What this study can't tell you

One study is a starting point, not the final word. Keep these limits in mind:

• It was small. Eighteen people is a normal size for this kind of research, but small studies can miss small effects.
• It was a single max test per condition. It didn't follow lifters through weeks of heavy training in wraps.
• The lifters were trained, but not necessarily competitive powerlifters. Lifters with very heavy benches might respond differently, and that hasn't been tested.

Other wrist wrap research (analogous)

We searched PubMed for more wrist wrap studies and found only one other performance study, and it wasn't on the bench press. In a 2023 trial, 54 CrossFit athletes were tested with and without a wrist wrap on handgrip strength and grip endurance. The wrap made no difference to either (Takemura et al., 2023). That's analogous evidence: it's about grip, not pressing, but it points the same way.

Why Wrist Wraps Don't Work Like Elbow or Knee Wraps

Tight knee wraps, and possibly elbow wraps, work partly by stretching as the joint bends and springing back as you drive up. A knee wrap study found more power with wraps on and linked it to that stored elastic energy (Lake et al., 2012, analogous evidence on squats). We break down that idea in our elbow wraps post.

Wrist wraps don't really have that "spring." On a bench press, your wrist isn't the joint driving the bar up. Your elbows and shoulders do that. The wrist's job is to hold the bar in place while you press. A wrist wrap helps the wrist hold position. It doesn't add drive. That fits what the 2024 study found: more stability, same max.

Why You Might Still Feel Stronger in Wraps

If the numbers don't change, why do so many lifters swear by them? A few reasons:

• Your wrist stays put. When the bar is heavy, it tries to roll your hands back. Wraps help keep the bar stacked over your forearm, which many lifters say makes the weight feel easier to control.
• Heavy sets feel more solid. That's exactly what lifters in the study reported. A stable feeling can make you more willing to commit to a heavy rep.
• Confidence and routine. Wrapping up becomes part of getting ready for a top set. Lots of lifters find that ritual helps them focus.
• Comfort on heavy days. Some lifters simply like how a firm wrap feels under a heavy bar, even if others (like many in the study) prefer the feel of bare wrists.

Wrist Wrap Claims vs. the Evidence

Who Gets the Most Out of Wrist Wraps on Bench

• Lifters whose wrists bend back under heavy weight. If your hands roll back on top sets, wraps can make it easier to keep the bar stacked.
• Lifters doing heavy singles, doubles and triples. That's when wrists get the most pressure and when most lifters wrap up.
• Lifters who like a locked-in feel. If wraps help you feel steady and confident, that's a real reason to use them.
• Powerlifters. Wrist wraps are allowed in many federations within size limits (more below), so you can bench in them on meet day.

Who Can Probably Skip Them

• Beginners. Early on, your bench goes up from learning the lift and training consistently. Spend that time learning to hold your wrists straight on your own.
• Lifters who never feel their wrists on bench. If your wrists stay straight and solid on your heaviest sets, wraps may not add anything for you.
• Lifters who find them uncomfortable. That was common in the study. If wraps distract you, go without.
• High-rep pressing. Long sets are a better place to go without, or with light tension.

How Much Do Wrist Wraps Add to Bench?

There's no reliable number, and in the one study that measured it, the answer was none. If someone gives you a figure, it's personal experience, not research.

The best way to find out for yourself is to test it:

1. Pick a heavy weight you can handle for a solid single or triple.
2. Do it with wraps one week and without the next, keeping your warm-ups, rest and setup the same.
3. Compare how many reps you got, how hard it felt and how steady the bar was.
4. Repeat it a couple of times before you decide, since one day can be off for lots of reasons.

Using Wraps Without Holding Back Your Bench

• Wrap for the sets that need it. Save the tight wrap for heavy work and let your wrists do the job on their own during lighter sets.
• Log it. Note "wraps" next to your top sets so you can see whether your bench is moving with and without them.
• Don't let wraps hide a setup problem. If the bar keeps rolling your wrists back, check where it sits in your hand. Our bench setup guide walks through it, and How to Wear Wrist Wraps covers the basic wrapping steps.
• Open them between sets. There's no reason to keep tight wraps on while you rest.

Will Wrist Wraps Get You in Trouble at a Meet?

Usually not, as long as they're within the limits. The 2026 IPF Technical Rulebook and the 2026 USAPL Rulebook both cap wrist wraps at 1 m long and 8 cm wide, and both say the loop can't be over your thumb or fingers during the lift. The IPF also requires supportive wraps to come from approved manufacturers. Our wraps are 18 inches (about 46 cm) long. Rules also cover width, material and brand approval, and they change, so check your federation's current rulebook before meet day.

So, Are Wrist Wraps Worth It for Bench?

Yes, if you want your wrists to feel steadier on heavy sets and you understand that's what you're paying for. Not if you're expecting a bigger max just from putting them on. The research says the number on the bar comes from your training. Wraps can help that training feel more solid and consistent.

Bay Gear Co. Wrist Wraps

All Bay Gear Co. wrist wraps are 18 inches long and $28.99 a pair. Our signature prints are in stock:

• Tactical Hawaiian: 4.93 average across 75 Judge.me reviews.
• Black Camo: 5.00 average across 21 Judge.me reviews.
• Black: for a low-key look.

Browse every print in the wrist wraps collection. Pulling heavy too? The Wrist Wraps + Lifting Straps Bundle is $39.98 (regularly $48.98).

Frequently Asked Questions

Will wrist wraps make me bench more?

Probably not by themselves. In a 2024 study, flexible and stiff wraps didn't change trained lifters' bench press max. They did make the lifters' wrists feel more stable.

How much do wrist wraps add to your bench?

In the one study that measured it, nothing. Any number you hear is personal experience, not research.

Are wrist wraps worth it for bench press?

They're worth it if a steadier wrist on heavy sets matters to you. They're not worth it if you're only after a bigger max.

Are stiff wrist wraps better than flexible ones for bench?

In the 2024 study, neither type changed bench strength, power or bar speed, and lifters rated them about the same for comfort. Pick the feel you like. Our buyer's guide explains the differences.

Why do I feel stronger with wrist wraps on?

Wraps help keep your wrist in place under a heavy bar, and that stable feeling can make you more confident on heavy reps. That's real, even if it doesn't show up as more weight in studies.

Should beginners bench in wrist wraps?

Most beginners don't need them. Learn to keep your wrists straight on your own first, then try wraps once you're doing heavy, low-rep bench work.

Veteran-Owned and Built for Bench Day

Bay Gear Co. is a veteran-owned company. Founder Brian Young, a Marine Corps veteran, started it in 2017 at Camp Lejeune, and we're now based in Sebastian, Florida.

Wrap Up Your Next Heavy Bench

• Wrist wraps: Shop all prints, 18 inches, $28.99
• Wraps and straps together: Wrist Wraps + Lifting Straps Bundle
• Elbows too: Shop elbow wraps

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