The Same Wrist Position Can Be Achieved With The Standard Grip The wrist position is not a function of where the thumb is on the barbell You can squeeze your hands much harder in a normal grip vs. This is why I always like to tell my athletes to ‘leave fingerprints on the barbell’ because that’s how hard I expect them to be squeezing their fingers when bench pressing. Alternatively, if the hands are tight, the greater the proprioceptive ability we have, and the lighter the weight will feel.
If the hands are relaxed, the less proprioceptive ability we have, and the heavier the weight will feel. You can generate greater muscle stiffness by squeezing your fingers as hard as possible around the barbell, which will recruit the muscles of the hands and forearm. It’s been shown that you can increase your proprioceptive ability by creating muscle stiffness. Therefore, as the barbell sits in our hands, it’s constantly providing feedback to our central nervous system about how the load feels and where our limbs are in space. Our proprioception is activated by special receptors in our skin, muscles, tendons, and joints. So, whether a load feels heavy or light can be partly attributed to our proprioceptive ability to gauge ‘muscle force and effort’. This occurs because of the idea of proprioception, which is defined as (1) the sense of position and movement of our limbs, (2) the sense of muscle force and effort, and (3) the sense of balance. Having your hands as tight as possible around the barbell is important because it will make the barbell feel ‘lighter’ in your hands, which will build your confidence under heavy weight. Your hands won’t be as tight around the barbell by using a suicide grip versus a normal grip. You Can’t Grip The Bar As Tight (Making The Weight Feel Heavier) You can grip the bar tighter using a standard grip There’s a high risk the barbell can fall out of your handsġ.Your elbow position may be ‘too tucked’.It will be harder to keep your lats tight.The same wrist position can be achieved using the standard grip.Let’s now take a look at the reasons why I don’t suggest using the suicide grip for bench press: 6 Reasons Against Using The Suicide Grip For Bench Press You also have to weigh the potential cons that come along with using the suicide grip. However, as I will explain next, the suicide grip is not the only way to accomplish them. In fact, I’m always trying to manipulate my lifters’ technique to achieve these outcomes. By activating greater musculature, you have the ability to lift more weight. This could be an advantage if you’re not already benching with a focus on your triceps.
If your elbows are naturally tucking more, then you will activate your triceps more throughout the range of motion. Benefit #3: It allows you to activate your triceps more The suicide grip is said to force lifters into this tucked elbow position. One way to avoid this is by tucking your elbows as you bring the barbell down. In the bench press, you want to avoid having your arms ‘internally rotate’, as it will cause additional stress on the structures of the shoulders. Benefit #2: It keeps the shoulders in a safe position To avoid this, you must keep the barbell in the base of the palm with the wrist stacked directly over the forearm. It allows you to activate your triceps moreīy using a thumbless grip it reduces the leeway that the wrist can flex forward or back because otherwise the barbell may fall out of the hands.It keeps the shoulders in a safe position.There are three main reasons why you hear lifters advocating for the suicide grip: Let one of our coaches help you get stronger Are There Benefits For The Suicide Grip? Can You Use The Suicide Grip For Any Other Exercise?.What Is The Proper Way To Grip The Barbell?.6 Reasons Against Using The Suicide Grip?.Are There Benefits For The Suicide Grip?.For these reasons, I never instruct my athletes to use the suicide grip for bench press. While these are valid reasons, the suicide grip poses several cons, which can be avoided by using a normal grip.įurthermore, the same benefits that you get while using the suicide grip can be achieved with a standard grip for bench press. So is the suicide grip better for bench press? Lifters use the suicide grip because they say it places their wrist in a better position, keeps their shoulders safer, and allows them to activate their triceps more. Instead of wrapping your thumb underneath of the barbell, you place the thumb next to your index finger where it sits on top of the barbell. The suicide grip for bench press is also called the ‘false grip’ or ‘thumbless grip’.
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