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
|
-
06-29-2012, 05:17 PM #1
False grip bench vs the regularized one
-
06-29-2012, 05:21 PM #2
-
06-29-2012, 05:26 PM #3
-
06-29-2012, 06:10 PM #4
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.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
-
-
06-29-2012, 11:48 PM #5
-
06-30-2012, 12:28 AM #6
-
06-30-2012, 04:17 AM #7
-
06-30-2012, 08:57 AM #8
-
-
06-30-2012, 09:05 AM #9
-
06-30-2012, 09:23 AM #10
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39394
-
06-30-2012, 10:30 AM #11
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.**TRAINING LOG**
http://forum.bodybuilding.com/showthread.php?t=166622031&p=1344442521&posted=1#post1344442521
Gym lifts/Meet lifts:
Squat: 515/530 (sleeve only)
Bench: 455/450
Deadlift: 640/622.75
1443@197 5/17/14 Beast of the Bluegrass
1521.4@196.6 9/13/14 SPF Own the Day
450 @193.5 11/8/14 Kentucky Muscle Bench Only
1545@198 4/18 Battle of the Bluegrass (sleeve only)
1581@198 8/23 USPA Bourbon Barrel Bash (sleeve only)
Youtube: Daniel Amon
Instagram: THEdannyamon
-
06-30-2012, 12:28 PM #12
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.
-
-
06-30-2012, 12:34 PM #13
-
06-30-2012, 12:39 PM #14
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.
-
06-30-2012, 03:55 PM #15
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.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
-
07-01-2012, 11:09 AM #16**TRAINING LOG**
http://forum.bodybuilding.com/showthread.php?t=166622031&p=1344442521&posted=1#post1344442521
Gym lifts/Meet lifts:
Squat: 515/530 (sleeve only)
Bench: 455/450
Deadlift: 640/622.75
1443@197 5/17/14 Beast of the Bluegrass
1521.4@196.6 9/13/14 SPF Own the Day
450 @193.5 11/8/14 Kentucky Muscle Bench Only
1545@198 4/18 Battle of the Bluegrass (sleeve only)
1581@198 8/23 USPA Bourbon Barrel Bash (sleeve only)
Youtube: Daniel Amon
Instagram: THEdannyamon
-
-
07-01-2012, 11:24 PM #17
-
07-02-2012, 12:11 AM #18
- Join Date: Oct 2008
- Location: California, United States
- Posts: 12,823
- Rep Power: 7808
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.Forum Representative
Next Generation Nutrition
http://www.glyco-energy.com/
***Los Angeles MISC Crew***
www.strengthsociety.com
Powerlifting, Nutrition, Mobility
-
07-02-2012, 12:33 AM #19
False grip? DON'T do it!
Really? I didn't find that.
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.WARNING: This post may contain material offensive to those who lack wit, humor, common sense and/or supporting factual or anecdotal evidence. All statements and assertions contained herein may be subject to literary devices not limited to: irony, metaphor, allusion and dripping sarcasm.
-
07-02-2012, 12:58 AM #20
-
-
07-02-2012, 02:45 AM #21
- Join Date: Aug 2006
- Location: Surrey, United Kingdom (Great Britain)
- Posts: 483
- Rep Power: 344
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.No longer powerlifting. Lifting history:
Competition PR - 210kg/167.5kg/235kg (612.5kg total)
All-time gym PR - 222.5kg/182.5kg/250kg
Recent gym 1RM - 210kg/175kg/250kg
(All lifts are raw - wrist/knee wraps and belt)
-
07-02-2012, 01:58 PM #22
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.
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.
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.**TRAINING LOG**
http://forum.bodybuilding.com/showthread.php?t=166622031&p=1344442521&posted=1#post1344442521
Gym lifts/Meet lifts:
Squat: 515/530 (sleeve only)
Bench: 455/450
Deadlift: 640/622.75
1443@197 5/17/14 Beast of the Bluegrass
1521.4@196.6 9/13/14 SPF Own the Day
450 @193.5 11/8/14 Kentucky Muscle Bench Only
1545@198 4/18 Battle of the Bluegrass (sleeve only)
1581@198 8/23 USPA Bourbon Barrel Bash (sleeve only)
Youtube: Daniel Amon
Instagram: THEdannyamon
-
07-02-2012, 02:13 PM #23
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39394
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.
Cliffs: Know what the fark you are doingMy Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
-
07-02-2012, 02:17 PM #24
-
-
07-02-2012, 03:42 PM #25
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.
-
07-02-2012, 04:16 PM #26
-
07-02-2012, 04:24 PM #27
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39394
-
07-02-2012, 05:28 PM #28
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.
-
-
07-02-2012, 05:48 PM #29
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39394
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.
My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
-
07-03-2012, 09:39 AM #30
So how many guys die each and every year deadlifting?
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.
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.
Now I'm sure you're joking.WARNING: This post may contain material offensive to those who lack wit, humor, common sense and/or supporting factual or anecdotal evidence. All statements and assertions contained herein may be subject to literary devices not limited to: irony, metaphor, allusion and dripping sarcasm.
Bookmarks