It is very important to train your wrists once a week as you can injure yourself very fast when benching if you add a lot of weight and your wrists aint as strong as the rest of your body. Stretching and exercising the muscles around your wrists will keep the wrists flexible and strong, and help you avoid repetitive motion and stress injuries. Your wrist bones connect your hand to your forearm. Wrist movements are controlled by the forearm muscles. To strengthen your wrists, you’ll work a group of 18 muscles in your forearms, each of which has specific functions.

Here are some great exercises you can use to strengthen your wrists:

• Palms to the sky/ palms to the floor
• Fist to jazz hand
• Rotation
• Wrist curl
• Pronated wrist curl
• Squeezie

without practicing these methods of exercise you can damage your wrist badly leaving to long term damage and can lead to operations.