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  1. #1
    Banned shono's Avatar
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    False grip bench vs the regularized one

    Hey friends,

    I have issue here. I am weak at bench so I was wonder, which version of grip gives the most power for bench pressing?

    I have seen a lot of strong men benching with false grip, and when I try it I seem uncomfortable pushing that way. I have very small hands, as small as they get, so would this be what is causing my uncomfortabilitism? Thank you
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  2. #2
    NorseManPowerlifter BigJon55's Avatar
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    You should wrap your thumb around the bar when you bench and squeeze the bar like you are trying to crush it.
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  3. #3
    Banned shono's Avatar
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    Originally Posted by BigJon55 View Post
    You should wrap your thumb around the bar when you bench and squeeze the bar like you are trying to crush it.
    i see. but wont bar roll down my wrist ? my hands are small just 6 inches
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  4. #4
    Registered User Filmbuff81's Avatar
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    If you want to be a bench press accident waiting to happen use false grip.

    If you want to get the most of it, wrap your thumb around and squeeze hard.

    Plenty of small handed people out there can bench press no problem.

    You want the bar in the base of your palm anyway. There's no reason really for it to slip from this position when properly gripped.
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  5. #5
    Sheepdog #23 BigLarge's Avatar
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    My last meet I saw a guy dump at 400lbs on his chest from lockout meet using a false grip....
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  6. #6
    Registered User BombDonald's Avatar
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    It's a matter of doing it right. Lots of guys use a false grip. Make sure the bar has good knurling and you have chalk.

    It will reduce ROM slightly and help activate the triceps more.
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  7. #7
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    OP, you can try false grip, but like everyone said, it's an accident waiting to happen. At 18 and weighing 170, grip probably isn't your issue with bench. It's strength. Just keep lifting and eating, and it will go up
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  8. #8
    Registered User Filmbuff81's Avatar
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    Originally Posted by BombDonald View Post
    It's a matter of doing it right. Lots of guys use a false grip. Make sure the bar has good knurling and you have chalk.

    It will reduce ROM slightly and help activate the triceps more.
    All fine for someone very experienced to try it out, but why even encourage OP to think it's safe for him to try?

    His technique is obviously not very good based on his few responses in this thread.
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  9. #9
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    anyone have the pic of the guy crushing his chest thanks to false grip?
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  10. #10
    Registered User Jason2459's Avatar
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    Originally Posted by BombDonald View Post
    It's a matter of doing it right. Lots of guys use a false grip. Make sure the bar has good knurling and you have chalk.

    It will reduce ROM slightly and help activate the triceps more.
    How does it reduce ROM and activate the triceps more? I get more tricep activation by griping really hard and trying to pull the bar apart.
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  11. #11
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    You know, no matter how educated people are, they still are prone to fear campaigns and base-rate neglect. For every youtube video of a guy dumping a a false-grip, I can find one of a guy dumping a regular grip. Sht happens when you lift heavy weights, after all. But ask Big Al Davis if he worries about dumping the bar when he false-grips 670.

    They both have their advantages. If you are stronger with a false-grip but are worried about safety, do it in a power rack with the safety pins set just below your arch. Problem solved and all the whiners can let it be.
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  12. #12
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    I'm curious if all you guys claiming that using a false-grip is "an accident waiting to happen" have ever really tried it out. I've used a for a couple years without any issues. I started using it after the second time I broke my wrist (unrelated to benching) and found that it did not cause pain like the regular grip did.
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    Originally Posted by garox View Post
    I'm curious if all you guys claiming that using a false-grip is "an accident waiting to happen" have ever really tried it out. I've used a for a couple years without any issues. I started using it after the second time I broke my wrist (unrelated to benching) and found that it did not cause pain like the regular grip did.
    Go on YouTube and search bench press fail. 98% are false grip. In college I knew these twins that smoked weed everyday even before tests and got great grades. In our group of friends they were the only smokers that graduated. I knew at least 15 other guys that dropped out by junior year. My point there will always be exceptions. To me the potential cost doesn't out way the benefit for almost everyone.
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    I've tried it and I've had 3 broken wrists.

    I still feel far more comfortable taking a full grip and squeezing the hit out of the bar.

    There's a far more efficient kinetic chain going on in my opinion.
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    Originally Posted by richw76 View Post
    Go on YouTube and search bench press fail. 98% are false grip. In college I knew these twins that smoked weed everyday even before tests and got great grades. In our group of friends they were the only smokers that graduated. I knew at least 15 other guys that dropped out by junior year. My point there will always be exceptions. To me the potential cost doesn't out way the benefit for almost everyone.
    That's a nonsense statistic you just made up, but again, what is the rate at which a false grip bench is dumped? I mean really, how common do you guys actually think this is?
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  17. #17
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    In this circumstance I think OP would be an accident waiting to happen.

    I doubt he even has regular grip form locked down let alone start adding a false grip into the mix.
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    like many things in powerlifting, it's like this:

    if you have to ask about it, you're probably not ready for it, nor do you know how to do it properly.
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    Thumbs down False grip? DON'T do it!

    Originally Posted by Legsneedwork View Post
    For every youtube video of a guy dumping a a false-grip, I can find one of a guy dumping a regular grip.
    Really? I didn't find that.

    Sht happens when you lift heavy weights, after all.
    Not if you use some brains and don't do anything stupid - like benching using a false grip.

    But ask Big Al Davis if he worries about dumping the bar when he false-grips 670.
    That's because he knows what'll happen if it does. Instant hospital stay. Or perhaps the nearest morgue.

    They both have their advantages.
    No they don't! A false grip will get you injured or killed! Why don't you ask your local gym owner how many guys around the nation get killed each and every year benching? And in each one of those cases, the guy that got killed was benching a heavy weight WITH a false grip.

    If you are stronger with a false-grip but are worried about safety, do it in a power rack with the safety pins set just below your arch. Problem solved and all the whiners can let it be.
    What about the bar coming down on your arms? Yeah, a power rack will stop the bar from crushing your chest and throat, but your arms are still in the way.
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  20. #20
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    False grip isn't worth it.... To risky
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  21. #21
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    My problem with false grip is that when the weights get heavy I have a tendency to activate my forearms and flick my wrist, causing the bar to be thrown out of my hands. Luckily the one time this has happened, I realised what was happening and managed to re-catch the bar before it fell, but it has put me off doing false grip.

    I'd rather use regular grip with the bar resting across the base of my hand, because that's going to bend my wrists back as little as possible, and I can still activate my triceps enough.
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    Registered User Legsneedwork's Avatar
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    Originally Posted by John Hicks View Post
    Really? I didn't find that.

    Not if you use some brains and don't do anything stupid - like benching using a false grip.
    You're right, John. While we're at it, might as well stop deadlifting. Too many back injuries happen from that, after all. And squat, too. Lots of people have bad knees from squatting. The injury rate for weightlifting is something like a whopping 2%, and I just can't participate in an activity that risky. I also don't play basketball, don't drive a car, and generally don't leave my house.

    That's because he knows what'll happen if it does. Instant hospital stay. Or perhaps the nearest morgue.
    See above.

    No they don't! A false grip will get you injured or killed! Why don't you ask your local gym owner how many guys around the nation get killed each and every year benching? And in each one of those cases, the guy that got killed was benching a heavy weight WITH a false grip.
    Looking at your signature, I'm going to assume this is a joke. Unless my local gym owner dabbles in actuarial science and somehow has those data, I don't see how he's any more qualified than I am to answer that question. In fact, I would wager I am more knowledgeable than the overwhelming majority of local gym owners when it comes to statistics, and specifically the concept of base rate, which people like you love to ignore. If one million people bench with a false grip every bench day, that leaves millions upon millions of reps performed without incident, even with heavy weights. So if the dump rate is something like .001%, I'm going to go ahead and call it safe.

    What about the bar coming down on your arms? Yeah, a power rack will stop the bar from crushing your chest and throat, but your arms are still in the way.
    Now I'm sure you're joking.
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    Registered User Jason2459's Avatar
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    Originally Posted by bonkerzzz View Post
    Better watch the rules for the bench. Tate mentions that you get more on the triceps because you can tuck more (if you use a shirt that's great...) but then also mentions reduced ROM because you can move your hands out farther and be legal. That's not entirely true. Read the rules of the fed you lift in to make sure you can do that. What I've read from the couple feds I've lifted in says that the index/forefinger finger can not be outside a certain distance (81cm?) or outside of those indication rings which is described somewhere else in the rule book their distance. I know of at least one federation that doesn't allow false grip at all and another that you have to sign a waver. Also, putting the hands out further may make the bench harder to smaller people and more strain on the pecs.

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    One you die and one you don't. Good luck OP.
    I don't care.
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    I use a thumbless grip due to pain from breaking my arm two years ago. I tried switching to conventional, and it worked for a while without pain, but the constant stress caused the pain to come back.

    I haven't dropped the bar yet using a thumbless grip. In contrast, I dropped 405 from lockout onto my throat with a conventional grip. And at Nationals last weekend I watched a guy using conventional grip tear the tendons in his hand when the bar put too much pressure on his thumb and the tendons gave out. I've sat in the audience and watched Mendy dump 1100 on his pelvis, twice. Conventional grip.

    I'd use a conventional grip if I could because I can squeeze the bar tighter and I feel like I have more control. But, for the foreseeable future, I don't really have a choice. You can find injury stories with both grips.

    The short answer is this: Do what you feel you need to do. Just be aware of the risks, and be aware of the benefits and differences between the two grips.
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    Originally Posted by Legsneedwork View Post
    The injury rate for weightlifting is something like a whopping 2%, and I just can't participate in an activity that risky.
    I'm pretty sure that's referring to the sport of weightlifting. Not recreational strength training.
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    Registered User Jason2459's Avatar
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    Originally Posted by takeittakeit View Post
    I use a thumbless grip due to pain from breaking my arm two years ago. I tried switching to conventional, and it worked for a while without pain, but the constant stress caused the pain to come back.

    I haven't dropped the bar yet using a thumbless grip. In contrast, I dropped 405 from lockout onto my throat with a conventional grip. And at Nationals last weekend I watched a guy using conventional grip tear the tendons in his hand when the bar put too much pressure on his thumb and the tendons gave out. I've sat in the audience and watched Mendy dump 1100 on his pelvis, twice. Conventional grip.

    I'd use a conventional grip if I could because I can squeeze the bar tighter and I feel like I have more control. But, for the foreseeable future, I don't really have a choice. You can find injury stories with both grips.

    The short answer is this: Do what you feel you need to do. Just be aware of the risks, and be aware of the benefits and differences between the two grips.
    Totally agree with the short answer. But to be honest most dumps in gear will happen with or with out a thumb. Just curious, was the person with the torn tendon using wrist wraps ?
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    Originally Posted by Jason2459 View Post
    Totally agree with the short answer. But to be honest most dumps in gear will happen with or with out a thumb. Just curious, was the person with the torn tendon using wrist wraps ?
    Actually, my 405 throat-drop was raw (well, with a slingshot), and happened before I even started moving the bar. I took the handoff and for some reason my elbows just buckled.

    The guy who tore his tendons was raw. I didn't notice if he was wearing wrist wraps or not..to be honest, I heard a snap, a scream, and looked over and saw him cradling his arm. I thought he'd just broken his arm just like I did two years ago, and it was just a few minutes before I was called to the platform. I really didn't need that image in my head just then, so I didn't really dwell on it. I still have flashbacks to my break every time I get a handoff.
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  29. #29
    Registered User Jason2459's Avatar
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    Originally Posted by takeittakeit View Post
    Actually, my 405 throat-drop was raw (well, with a slingshot), and happened before I even started moving the bar. I took the handoff and for some reason my elbows just buckled.

    The guy who tore his tendons was raw. I didn't notice if he was wearing wrist wraps or not..to be honest, I heard a snap, a scream, and looked over and saw him cradling his arm. I thought he'd just broken his arm just like I did two years ago, and it was just a few minutes before I was called to the platform. I really didn't need that image in my head just then, so I didn't really dwell on it. I still have flashbacks to my break every time I get a handoff.
    Sorry wasn't saying dumps won't happen lifting unequipped just that a lot of dumps in gear in general like to the pelvis just happen not because of how the bar was gripped.

    Totally understand the imagery. I was front and center when a teammate snapped his forearm. Not something that will ever leave the memory. I couldn't imagine being the person under the bar like you and have a break or drop happen.
    Last edited by Jason2459; 07-02-2012 at 06:04 PM.
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    Exclamation

    Originally Posted by Legsneedwork View Post
    While we're at it, might as well stop deadlifting. Too many back injuries happen from that, after all.
    So how many guys die each and every year deadlifting?

    And squat, too. Lots of people have bad knees from squatting.
    ... and how many guys get killed each and every year from squatting?

    The injury rate for weightlifting is something like a whopping 2%, and I just can't participate in an activity that risky. I also don't play basketball, don't drive a car, and generally don't leave my house.
    Take into account all the injuries from benching ALONE and it'll top all weightlifting injuries put together.

    In fact, I would wager I am more knowledgeable than the overwhelming majority of local gym owners when it comes to statistics, and specifically the concept of base rate, which people like you love to ignore. If one million people bench with a false grip every bench day, that leaves millions upon millions of reps performed without incident, even with heavy weights. So if the dump rate is something like .001%, I'm going to go ahead and call it safe.
    Then going by your statistics, crossing the road is safe too, right? Millions of people each and every day do it, and yet several people each day get killed doing just that. Hey, let's go ahead and call that "safe" too!

    Now I'm sure you're joking.
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