Bench Press Support: Understanding Wrist Wraps, Elbow Sleeves, and Proper Use

How do you wrap your elbows for bench press?

While direct 'elbow wrapping' with traditional wraps is not standard for bench press due to anatomical limitations, support is typically provided by wrist wraps to enhance joint stability and force transfer, or elbow sleeves for warmth, compression, and proprioception around the elbow joint.

Understanding Support for Bench Press: Clarifying "Elbows"

The phrase "wrap your elbows for bench press" often leads to confusion. In the context of heavy lifting like the bench press, athletes and lifters typically utilize two primary forms of support that relate to the arm: wrist wraps and elbow sleeves. True "elbow wraps," in the same vein as wrist wraps (i.e., tightly wound fabric straps), are generally not used directly on the elbow joint for bench pressing due to the joint's anatomy and the potential for impeding natural movement or circulation.

This article will clarify the distinct purposes and application of wrist wraps and elbow sleeves, explaining why each is used and how to properly utilize them for optimal performance and safety during the bench press.

Wrist Wraps for Bench Press

Wrist wraps are a common accessory used by powerlifters, bodybuilders, and strength athletes to provide support and stability to the wrist joint during pushing movements like the bench press.

Purpose and Benefits of Wrist Wraps

• Joint Stability: The primary benefit is to stabilize the wrist joint, preventing excessive extension (bending backward) under heavy loads. A neutral wrist position is crucial for efficient force transfer from the forearms through the hands to the bar.
• Force Transfer: By maintaining a rigid wrist, wraps help ensure that the force generated by the chest, shoulders, and triceps is directly transferred to the barbell, rather than being dissipated by a collapsing wrist.
• Injury Prevention: Reduced wrist extension can help mitigate strain on the wrist ligaments and tendons, potentially reducing the risk of sprains or tendonitis.
• Confidence: For some lifters, the added support provides a psychological boost, allowing them to lift heavier with greater confidence.

When to Use Wrist Wraps

Wrist wraps are generally recommended for:

• Heavy Lifting: When performing sets at or above 80% of your one-repetition maximum (1RM).
• Maximal Attempts: During 1RM tests or competition lifts.
• High Volume at Moderate Loads: To provide support throughout demanding workouts.
• Pre-existing Wrist Discomfort: As a temporary measure to manage minor discomfort, though persistent pain should always warrant professional medical evaluation.

Wrist wraps should not be used for every set or every exercise, as this can hinder the development of natural wrist strength and stability over time.

How to Apply Wrist Wraps

Proper application is key to maximizing the benefits of wrist wraps. Most wraps have a thumb loop and a hook-and-loop (Velcro) closure.

1. Identify Left/Right: Some wraps are specific to left or right hands (often indicated by a small tag). Ensure the thumb loop is on the correct side for the wrap to tighten properly when wound.
2. Thumb Loop Placement: Slip your thumb through the loop. The wrap should extend over the back of your hand.
3. Start Wrapping: Begin wrapping from the base of your palm, around the wrist. The first pass should cover the joint where the hand meets the forearm.
4. Angle Downward: As you wrap, work your way down the forearm slightly, overlapping each layer by about half. Maintain a consistent, firm tension.
5. Desired Coverage: Wrap 2-3 times, ensuring the wrap covers the wrist joint and extends slightly onto both the hand and the forearm. This creates a supportive "cast" around the joint.
6. Secure the Closure: Once wrapped, pull the end of the wrap over and secure it tightly with the Velcro closure.
7. Remove Thumb Loop: After securing, remove your thumb from the loop. The loop's purpose is only to help initiate the wrap.
8. Check Tension: Your wrist should feel supported and stable, but not so tight that it cuts off circulation or causes numbness/tingling. You should still be able to slightly flex your wrist. For bench press, a very stiff wrap is often preferred, limiting wrist extension significantly.

Common Mistakes with Wrist Wraps

• Wrapping Too Loose: Provides insufficient support.
• Wrapping Too Tight: Can impede blood flow, causing numbness or tingling, and is unnecessary.
• Wrapping Only on the Hand or Forearm: Wraps must cover the wrist joint to be effective.
• Relying on Wraps Excessively: Over-reliance can lead to underdeveloped natural wrist strength.

Elbow Sleeves for Bench Press

Elbow sleeves are distinct from wraps. They are typically made of neoprene or a similar compressive material and are pulled over the elbow joint.

Purpose and Benefits of Elbow Sleeves

• Warmth and Compression: Sleeves provide warmth to the elbow joint, which can improve blood flow and tissue elasticity, potentially reducing stiffness and discomfort. The compression can also aid in reducing swelling post-exercise.
• Proprioception: The tactile feedback from the sleeve can enhance proprioception (the body's sense of its position in space), making you more aware of your elbow joint's position during the lift.
• Perceived Support: While they don't offer rigid mechanical support like wrist wraps, the compression can provide a sense of stability and confidence, especially during heavy lifts.
• Reduced Discomfort: For individuals with minor elbow discomfort or those prone to joint aches, the warmth and compression can make heavy pressing more comfortable.

When to Use Elbow Sleeves

Elbow sleeves are commonly used for:

• Heavy Training Sessions: When lifting near maximal loads or performing high-volume work.
• Warm-up: To help warm up the elbow joint before intense lifting.
• Joint Discomfort: To manage minor aches or stiffness in the elbow.
• Cooler Environments: To help maintain joint temperature.

Unlike wrist wraps, elbow sleeves can often be worn for entire training sessions as their primary function is warmth and compression, not rigid stabilization.

How to Apply Elbow Sleeves

1. Roll Up: Roll the sleeve inside out or halfway down, similar to putting on a sock.
2. Pull Over Forearm: Slide your hand and forearm through the opening.
3. Position at Elbow: Pull the sleeve up until it is centered over your elbow joint, covering the olecranon (the bony tip of your elbow).
4. Smooth Out: Adjust the sleeve so it's smooth and comfortable, with no bunching. It should feel snug but not restrictive.

Why Direct "Elbow Wrapping" is Not Standard

Attempting to wrap the elbow joint with traditional, non-elastic wraps (similar to wrist wraps) is generally not recommended for the bench press for several key reasons:

• Anatomical Limitations: The elbow is a hinge joint, primarily designed for flexion and extension. Tightly wrapping it with inelastic material can restrict its natural range of motion and impede the necessary movement during a bench press.
• Risk of Impeding Circulation and Nerves: The elbow area contains major arteries, veins, and nerves (like the ulnar nerve). Tightly binding this area can compromise blood flow or compress nerves, leading to numbness, tingling, or even tissue damage.
• Ineffectiveness for Force Transfer: Unlike the wrist, which benefits from stabilization for force transfer, the elbow's role in the bench press is primarily dynamic. Restricting it excessively can hinder the natural biomechanics of the lift rather than enhance it.
• Focus on Other Support: The primary points of support for the bench press are the hands/wrists (for bar control and force transfer), the shoulders (for stability), and the back (for a stable base). The elbow's stability is largely derived from the surrounding musculature (biceps, triceps) and the integrity of the joint itself, rather than external rigid wrapping.

General Considerations and Best Practices

• Technique is Paramount: No amount of wrapping or support gear can compensate for poor lifting technique. Always prioritize learning and mastering proper bench press form.
• Don't Over-Rely on Equipment: While useful tools, wraps and sleeves should supplement, not replace, the development of natural strength, stability, and mobility.
• Listen to Your Body: Pay attention to any pain or discomfort. If a wrap or sleeve causes new or worsening pain, discontinue its use and consult a healthcare professional.
• Consult a Professional: If you're unsure about the best support for your lifting needs, or if you experience persistent joint pain, seek advice from a qualified personal trainer, coach, or physical therapist.

In conclusion, while you don't "wrap your elbows" in the traditional sense for bench press, strategic use of wrist wraps for wrist stability and elbow sleeves for warmth and compression can be valuable tools in a well-rounded strength training regimen. Always understand the purpose of each piece of equipment and use it appropriately to enhance your performance and protect your joints.