Wrist wraps are worth having if your wrists bend back or ache on heavy presses, but most people do not need them for everyday training. They are strips of stiff fabric that you wind around the wrist joint to stop it folding back under a heavy bar, mainly on the bench press, overhead press, dips and front squats. This guide covers who needs wrist wraps, what the research says, how to wrap them properly and which pair to buy in Australia.
Wrist wraps vs lifting straps vs chalk
These three get mixed up a lot. They do different jobs, so it helps to know which problem you are trying to fix.
| Wrist wraps | Lifting straps | Chalk | |
|---|---|---|---|
| What it does | Supports the wrist joint so it stays stacked under the bar | Ties your hand to the bar so grip is less likely to give out | Dries your hands for a better hold |
| Best for | Pushing: bench press, overhead press, dips, front squats | Pulling: deadlifts, rows, shrugs, pull-ups | Any lift where sweaty hands slip |
| Not for | Rows and deadlifts (they do not help grip) | Pressing movements | Gyms that do not allow chalk |
| From | $14.95 (Supps247, single) | $19.95 (Heavy Duty) | $39.95 (200 g pouch) |
If your grip fails on deadlifts, you want straps, not wraps. If your wrists bend back on the bench press, wraps are the right tool.
Who needs wrist wraps?
You will get the most out of wrist wraps if one of these sounds like you:
- Your wrists fold back on heavy presses. On the bench press and overhead press, the bar should sit low in your palm, over your forearm. If the weight pulls your hand back, a wrap helps hold it in line.
- You press or squat heavy. Near-max sets of bench press, overhead press, dips and front squats are where most lifters reach for wraps.
- The front rack position is uncomfortable. Front squats and cleans put the wrists in a lot of extension, and wraps can make that feel more stable.
- You do lots of push-ups or handstand work. Some people like light wraps for high-volume bodyweight pushing.
You probably do not need wraps if you are lifting light to moderate weights with no wrist discomfort, or if your wrists only bend back because your grip is too loose. Fix the grip first: squeeze the bar hard and set it low in your palm.
Do wrist wraps actually work?
The honest answer is that research on wrist wraps is limited. In a 2024 study, 18 trained men and women tested their bench press with a flexible wrap, a stiff wrap and no wrap. Wraps did not change their one-rep max, power or bar speed. Lifters did say their wrists felt more stable with wraps on, although some also found them less comfortable.
So wraps are unlikely to add kilos to your bench by themselves. Their real value is comfort and a feeling of stability on heavy sets, which can help you focus on the lift. That is a fair reason to use them, as long as you are not relying on them to cover up poor wrist position.
If your wrist hurts during or after training, wraps are not the fix. See a GP or physio to find out why, especially if the pain came on suddenly or has hung around for a while.
How to wrap your wrists: step by step
Most wrist wraps have a thumb loop at one end and a hook-and-loop (velcro) closure at the other. Here is how to put them on:
- Thumb through the loop. Put your thumb through the loop with the wrap lying on the inside of your wrist and the closure facing away from your skin.
- Start below the joint. Begin the first lap just below your wrist bones, on the forearm side.
- Wrap upward over the joint. Wind the wrap around firmly, pulling it tight on each lap and working up so it covers the wrist joint itself. Wrapping only the forearm gives little support.
- Fasten it. Secure the closure on the last lap so it sits flat and will not catch on the bar.
- Thumb out. Slip your thumb out of the loop before you lift. Leaving it in can pull on your thumb under load.
- Check the tension. It should feel firm, but your hand should not tingle, go numb or change colour. If it does, loosen it straight away.
Unwrap or loosen them between sets so blood flow is not restricted. A useful habit is to wrap tighter only for your heaviest sets and keep warm-ups wrap-free, so your wrists and forearms still do some of the work.
How to choose wrist wraps
- Stiffness. Stiffer wraps give more support for heavy pressing. Softer, more flexible wraps allow more wrist movement, which suits general training and bodyweight work.
- Length. Longer wraps go around more times, so they can give more support. Shorter wraps are quicker to put on.
- Closure and thumb loop. A strong hook-and-loop closure that grips well matters more than most features. A thumb loop makes wrapping easier.
- Single or pair. Most lifters use one on each wrist, so check whether you are buying one wrap or two.
At Supps247 you can choose from two options:
- Wrist Wraps by Supps247: navy wraps with a light blue stripe and an adjustable hook-and-loop closure. Sold as a single wrap for $14.95 or as a pair for $27.90, so you can also replace just one.
- Wrist Wraps by Heavy Duty: black with red stripes, a thumb loop and a hook-and-loop closure, about 49 cm long and 8 cm wide according to the product images. $19.95 at the time of writing.
For pulling days, add a set of Heavy Duty Lifting Straps. You can see every option in our wrist wraps collection and the wider gym accessories range, or check our gift guide for gym lovers for more ideas.
Which wrist wraps should you choose?
If you are new to wraps or mostly train for general fitness, the Supps247 Wrist Wraps pair is a simple, good-value place to start. If you want a wrap with a thumb loop for heavier pressing, go for the Heavy Duty Wrist Wraps. Either way, wraps work best on top of good technique: a firm grip, the bar low in your palm and wrists stacked over your elbows. Looking for a program to put them to use? Our workout plans include pressing days for every level.
Shop the products in this guide
Wrist Wraps by Supps247 (pair)$27.90Wrist Wraps by Supps247 (single)$14.95
Wrist Wraps by Heavy Duty$19.95
Heavy Duty Lifting Straps$19.95
Browse all wrist wraps and gym accessories.
FAQs
Should I wear wrist wraps for bench press?
Only if you need them. If your wrists bend back or feel unstable on heavy sets, wraps can help hold them in line and many lifters say they feel more stable. A 2024 study found wraps did not change bench press strength or power, so they are mainly about comfort and stability. Keep warm-ups and lighter sets wrap-free and save them for your heaviest work.
Are wrist wraps cheating?
No. They are allowed in most gyms and many lifting competitions, though each federation has its own rules on length and type, so check yours if you compete. Wraps do not lift the weight for you. They support the wrist joint, and research suggests they do not noticeably increase how much you can bench. Using them on top sets only is a sensible middle ground.
Do wrist wraps weaken your wrists?
There is no good evidence that using wraps on heavy sets weakens your wrists. The concern is more about relying on them for every set and never training your grip and forearms without support. A simple approach is to do warm-ups and lighter work without wraps, and keep them for near-max pressing or sets where your wrists genuinely feel unstable.
What is the difference between wrist wraps and lifting straps?
Wrist wraps support the wrist joint on pushing lifts like the bench press and overhead press. Lifting straps loop around your wrist and the bar to back up your grip on pulling lifts like deadlifts, rows and shrugs. Wraps do not help your grip, and straps do not support your wrist on a press, so many lifters own both.
How tight should wrist wraps be?
Firm enough that your wrist feels supported when you grip the bar, but never so tight that your hand tingles, goes numb or changes colour. If any of those happen, loosen the wrap straight away. Undo or loosen your wraps between sets, then wrap them again before your next heavy set.
Sources: Harris et al. 2024, wrist wraps and the bench press (J Strength Cond Res); healthdirect, wrist pain; product labels and brand nutrition panels, checked October 2026.
Order online with Australia-wide delivery, free on orders of $99.99 or more, with Afterpay available at checkout. You can also use click and collect at a store that offers it, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person. Members can use our member price match on full-priced items.
Prices and stock were checked on 29 October 2026 and can change at any time. Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.
