Benchin Dudes

[ss4vegeta1]

I just thought about this, but I see alot of dudes who don't wrap their thumb around the bar when benching. The bar more or less rests at the edge of their palms. I wrap my thumb around the bar for a better grip and saftey reasons. Any benefit to not wraping the thumb around the bar? Thanks

[isaku900]

I just thought about this, but I see alot of dudes who don't wrap their thumb around the bar when benching. The bar more or less rests at the edge of their palms. I wrap my thumb around the bar for a better grip and saftey reasons. Any benefit to not wraping the thumb around the bar? Thanks

Its called a suicide grip for a reason....

[ss4vegeta1]

Its called a suicide grip for a reason....

Well I never done it that way and I do benching inside a power cage. So If I did fail the weight will fall on the saftey bars. Also I would go light/explosive. So I am guessing its not a good I idea.

[SamMatthew]

Sometimes I grip like that if im doing narrow grip bench for my tris, other than that no

[Lifeman89]

Well I never done it that way and I do benching inside a power cage. So If I did fail the weight will fall on the saftey bars. Also I would go light/explosive. So I am guessing its not a good I idea.

not a good idea is right... regardless of if u bench in a cage...

[Chad777]

I always use suicide grip, just feels better on my wrist. I've never dropped it or come close to it. Probably a little dangerous, but its better on my wrists.

[PaHulkster]

I prefer a suicide grip on a machine, but I haven't done machine bench in a year or so. I have strong hands, but would never use a suicide grip while benching. Even if it did help a little my worrying about it would negate the effects and then some.

[PumpinPaddy]

in the comp i competed it in, it was illegal to use a thumbless grip

[Lifeman89]

in the comp i competed it in, it was illegal to use a thumbless grip

yea... most feds have banned it... however some still allow you to sign a special waiver allowing to use it....

[MarkGates]

i tend to use suicide grip for first 3 sets then normal grip for last two for extra grip. i feel it feels better on the wrists than completeing 5 sets with thumbs under

[Berserker-Power]

i tend to use suicide grip for first 3 sets then normal grip for last two for extra grip. i feel it feels better on the wrists than completeing 5 sets with thumbs under

Keep your wrists as straight as you can inline with your forearms and it will most likely go away and be a lot safer.

[theend2]

Any benefit to not wraping the thumb around the bar? Thanks

dropping the weight on your chest would be the only i could think of

[Norse1308]

only on squats and skullcrushers I don't use a thumb.

[Govithoy]

I always use thumbs for bench (safety) but never use them for dips. My thumb splays out to the side on both hands, and I press down from the base of my palm. It makes dips much more comfortable, feeling almost exactly like an upper body squat.

[mbal52]

in the comp i competed it in, it was illegal to use a thumbless grip

yup, mine too.

[DevilsSon]

dropping the weight on your chest would be the only i could think of

Clearly it's not.


The benefit is less stress on the wrists for those with wrist injuries or lack of wrist flexibility. Thumbless grip allows the bar to sit deeper in the palm of the hand.

I have used both grips and have never come close to dropping the weight on myself. If you have good bench mechanics and use safety precautions(spotter(s)/safeties) then the 'suicide' grip is not quite so suicidal.

[isaku900]

Clearly it's not.


The benefit is less stress on the wrists for those with wrist injuries or lack of wrist flexibility. Thumbless grip allows the bar to sit deeper in the palm of the hand.

I have used both grips and have never come close to dropping the weight on myself. If you have good bench mechanics and use safety precautions(spotter(s)/safeties) then the 'suicide' grip is not quite so suicidal.

...wrist...wraps...

[Jason2459]

Clearly it's not.


The benefit is less stress on the wrists for those with wrist injuries or lack of wrist flexibility. Thumbless grip allows the bar to sit deeper in the palm of the hand.

I have used both grips and have never come close to dropping the weight on myself. If you have good bench mechanics and use safety precautions(spotter(s)/safeties) then the 'suicide' grip is not quite so suicidal.

Have the bar deeper in the palm is a disadvantage to power transfer. Making the suicide grip that more dangerous because the bar placement is typically the same for those that have big benches that use the suicide grip. Like Vincent Dizenzo.
http://www.youtube.com/watch?v=-YjfUQ3wMtw

Then go look at a vid of Ryan K. Bar is in about the same position in the hands but one is with the thumb wrapped the other is not.

Edit: BTW, I'd say the majority of the time when the bar spontaneously drops spotters are of no use. You will be crushed. Safety catches is the most reliable.

[mosley1990]

im just not comfortable with a suicide grip it actually feels like it puts more stress on my wrist. like jason said, Vincent is an amazing presser and uses the grip...i guess it just comes down to personal choice.

[Diana Meeque]

only on squats and skullcrushers I don't use a thumb.

this

[Danimal]

I use a thumbless grip and I've never lost grip on the bar.

I like it because it changes my elbow position just enough to keep me from getting tendinitus. When I was using a full grip my elbows constantly hurt. Now they don't.

[Onlyexstasy]

Ive been using thumbless for the past few years.....and it's so much a habit I have never really changed it back to normal. I have only had one mishap where I was doing a burnout set of 225 at 4 in the morning and it slipped and bounced off my chest...

[bigalaska57]

I always wrap my thumb around the bar. Safety and the method I always used. I learned from some old dudes who did not give you a choice. People now a days ask for advice and still do it their own way. The old dudes are strong for a reason.

[MDyoung86]

I always thought the suicide grip was just plain stupid and only people who didnt know how to train did that. Then I realized one of the biggest/strongest lifters at my university does....hes put up around 475 max at 220 pounds on flat bench before...and hes natural.

[Karl_Hungus]

If using a regular grip (thumb wrapped around bar) hurts your wrists, then you are not gripping the bar correctly. Bar should be directly over the wrists and wrists should be straight as possible. If the bar is sitting back into the palm of your hand, and forcing your wrists back, then you are going to experience pain.

[isaku900]

If using a regular grip (thumb wrapped around bar) hurts your wrists, then you are not gripping the bar correctly. Bar should be directly over the wrists and wrists should be straight as possible. If the bar is sitting back into the palm of your hand, and forcing your wrists back, then you are going to experience pain.

this.

[SFGiantsPBA]

[Danimal]

you can't use that idiot in the video as an example of why a thumbless grip is bad. You have proper spotters or a cage, that injury doesn't happen. Plus, look at him- he had no control of the weight from the second he took the lift off.

[SFGiantsPBA]

He wasn't even set up right, now arc what so ever just IMO a relaxed flat back as he wiggled his shoulders like he had an itch he never dug in.

I put that up because It's IMO most people don't bench correct at least not in any gym I've been in besides Wild Iron.

Most people's bench is like my squat all ****ed up lol but at least I'm working on my issues.

That guy is a prefect example of one that don't know bench but has found out about the suicide and decided we was going to give it a shot and show the World.

Reminds me of the kid on the Smith trying to squat plates galore just to do a fast plant.

[ShutUpAndSquat]

I'm a wrist wraps whore, since I have girly wrists...so I've never even thought of using a suicide grip for anything. Wrist wraps solve mild wrist problems instantly, IMO.