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Learn more about the notorious "thumbless grip," or "false grip"
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If you’ve spent some time in a gym, you’ve probably heard of, or even seen, the oft-rumored suicide grip. This is when someone holds the bench press bar with their thumbs and other fingers all on the same side, rather than their thumbs wrapped opposite their other fingers. Some say the grip can enhance a workout, but pros mostly agree that the safety risk isn’t worth any potential gains. We’ll explain more about the grip, why some people use it, and why it’s not a safe option. Plus, we'll cover how to properly hold a barbell and offer alternative workouts to strengthen your wrists and forearms.
Suicide Grip Overview
The bench press suicide grip is when you hold the bar with your thumbs on the same side as your other fingers, rather than with your thumbs wrapped around the other side of the bar. Most experts agree it’s a safety hazard, and discourage using it.
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Section 3 of 5:
Risks & Disadvantages of the Suicide Grip
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The suicide grip is much more hazardous than other grips. Without your thumb on the opposite side of the bar as your other fingers, that bar can much more easily slide or roll down out of your grip and onto your chest or neck—especially if you’re already fatigued. The main reason why experts warn against it is because it’s just plain unsafe, and more so without a spotter. [3] X Research source
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It can make the weight feel heavier, reducing gains. A traditional grip, with your thumbs around the bar and your hands a comfortable width apart, enables you to lift more weight than other grips, including a suicide grip. [4] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source With a suicide grip, the weight may feel heavier, leading you to lift lighter loads and miss out on gains. [5] X Research source
- Similarly, you’ll be working overtime to balance the bar with lots of micro-movements, which distract from the actual workout and may lessen your gains, not to mention increase your odds of losing control of the bar.
- Both these factors are due to “proprioception,” or your body’s ability to orient itself and subconsciously manage its muscles. [6] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source . A suicide grip can interfere with this proprioception.
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A suicide grip makes it harder to work certain muscles. To hold the bar securely with a suicide grip, you need to get your grip width just right, and same with your arm angle and the elevation of your bench. It’s a dangerous balancing act that often locks you into one lifting stance just so you can support the bar, which doesn’t help you mix things up and target a wider variety of muscles.
- For example, your lats, or the back muscles that come off your shoulders, are better activated at high intensities. [7] X Research source Since the suicide grip limits your lifting power, you won’t get those precious lat reps in.
- Also, a suicide grip favors your triceps over your pecs and shoulders, making it harder to target those groups.
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It leads to bad elbow tucking habits. During a bench press, it’s necessary to tuck your elbows in a bit to give you the needed force to lift the bar. But a suicide grip leads to overtucking your elbows, which makes your triceps work overtime and reduces the strain on your chest and shoulders, where you want the bulk of your effort to be. [8] X Research source
- This can also lead to elbow and shoulder injury over time.
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It won’t fly in official powerlifting competitions. Many powerlifting organizations recognize the danger of the suicide grip, and therefore have disqualified it in their official rules. Many even specify that your thumb must wrap around the bar, on the opposite side of your other fingers. [9] X Research source If you ever plan to lift competitively, it’s best to keep your technique safe and traditional.
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Section 4 of 5:
Proper Bench Press Grip & Form
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Lie with your back flat on the bench and feet flat on the floor. This is key to making sure you have the stability and power needed to get the most while you bench press. Keeping your back flat on the bench helps reduce the risk of injury and concentrate your power into the bar. [10] X Research source
- Ensure your head, shoulder blades, and butt never leave the bench.
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Hold the bar with your fingers on one side and your thumb on the other. Use a traditional grip, or “opposing” grip, on the bar, with your wrists directly below the bar, your shoulder blades slightly squeezed together, and your thumbs and other fingers enclosing the bar on either side. [11] X Research source This ensures maximum stability, safety, and weight lifting power.
- Also, position yourself so your eyes are just below the bar. [12] X Research source
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Widen or narrow your grip based on which muscles you want to target. To better target your chest, hold the bar with your hands at shoulder width or slightly wider, with your elbows held away from your torso. To better target your triceps and upper chest, hold the bar with your hands slightly narrower than your shoulders, with your elbows tucked toward your torso. [13] X Research source
- Only use a wide grip if you have no history of shoulder problems, since a wide grip does place more strain on your shoulders.
- A wide grip is often called an “open” grip, and a narrow grip is often called a “closed” grip”
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Exhale when you lift, and inhale on the way back down. Certified personal trainer Katie Prendergast says to remember the “exhale on effort” rule. To start, inhale as you take the bar off the stand and lower it to your chest. Then, exhale as you extend your arms and lift the bar, stopping just before you extend your elbows all the way. Then, exhale on the way back down.
- As for tempo, Prendergast says to follow a 3-1-3 timing. Lower the weight for the duration of 3 seconds, pause for 1 second, then lift it for a duration of 3 seconds, and repeat.
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Start with 3 sets of 6-8 reps twice a week. For beginners, personal trainer Katie Prendergast suggests doing 3 sets of bench presses, and lifting the bar 6-8 times per set. Take a 5-minute break or go lift other weights between sets to let your muscles relax and prepare for the next set.
- Also, warm up by doing 60-70% of your normal effort. Do 3-4 reps at a lower weight before getting into your full workout.
- Use just the bare bar first, and when that amount feels comfortable and easy, add weights 5–10 lb (2.3–4.5 kg) at a time.
- Prendergast also recommends hitting the bench press about twice a week for the best gains. Some experts recommend hitting it 3 times a week, if you’re really serious about building muscle.
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Section 5 of 5:
Suicide Grip Alternatives
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Perform wrist and forearms exercises to strengthen your grip. If you prefer the suicide grip because it’s easier to grip the bar, you may just need to improve your grip strength. A great way to do that is by doing wrist and forearm exercises. One simple exercise is to rest your arm on a table with your hand over the edge and holding a 5 lb (2.3 kg), then slowly rotate your wrist left and right. [14] X Research source
- Or, sit on a chair and secure a resistance band under your foot. Hold the band in one hand, with your palm facing up, and slowly flex your wrist up and down.
- Do some more traditional exercises to strengthen your wrists, like bicep curls , tricep extensions, or chin ups .
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Use a closed grip or Swiss bar while doing bench presses. A closed grip, with your hands positioned just inside your shoulders and your elbows tucked slightly, helps target your triceps, and is often easier for people with shoulder or wrist pain. [15] X Research source Or, use a Swiss bar , which has vertical grips, rather than horizontal, to offer more comfort.
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Only use the suicide grip for low-risk workouts, like rows. The suicide grip isn’t totally off the table! If it’s more comfortable for you, go ahead and use it for workouts where a heavy bar isn’t right your head, like cable rows, cable flies, pull ups, or back squats. Just be sure to practice extra caution with this grip, and to take a break if you feel fatigued.
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References
- ↑ https://powerliftingtechnique.com/suicide-grip-for-bench-press/
- ↑ https://powerliftingtechnique.com/suicide-grip-for-bench-press/
- ↑ https://www.mensjournal.com/health-fitness/7-training-rules-every-lifter-should-always-follow#gid=ci02b8d1e790062605&pid=1-avoid-the-suicide-grip
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5765782/
- ↑ https://powerliftingtechnique.com/suicide-grip-for-bench-press/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4477923/
- ↑ https://journals.lww.com/nsca-jscr/fulltext/2015/12000/bench_press_upper_body_muscle_activation_between.2.aspx
- ↑ https://powerliftingtechnique.com/suicide-grip-for-bench-press/
- ↑ https://www.usapowerlifting.com/wp-content/uploads/2014/02/RulesBriefing2007.doc
- ↑ https://blog.nasm.org/biomechanics-of-the-bench-press
- ↑ https://blog.nasm.org/biomechanics-of-the-bench-press
- ↑ https://columbiaassociation.org/gyms-fitness/how-to-bench-press-for-beginners/
- ↑ https://blog.nasm.org/biomechanics-of-the-bench-press
- ↑ https://www.massgeneral.org/assets/mgh/pdf/orthopaedics/sports-medicine/physical-therapy/mass-general-wrist-and-elbow-strengthening-exercises.pdf
- ↑ https://blog.nasm.org/biomechanics-of-the-bench-press
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