PSA: Beware the "suicide grip" on bench press

thiasus · 2015-08-05T19:17:20+00:00

This grip is thought by some to activate different muscles than the standard grip

Broscience always manages to surprise me with its capacity for wishful thinking. Yeah bro you're not plateauing because of actual reasons but because you haven't switched your grip to this bullshit form.

Foxtrot-150 · 2015-08-05T19:45:22+00:00

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Foxtrot-150 · 2015-08-05T19:50:39+00:00

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alisonstone · 2015-08-05T21:22:00+00:00

Also, don't forget to lock out before returning the bar to the rack. If you are tired and you pre-emptively return the bar towards the rack on you last rep, bad things can happen. If you have bent elbows and you are moving it towards the rack (a position where you have weaker leverage), there is a small but catastrophic risk of dropping the entire thing on your face and knocking all your teeth out or killing you.

Dropping it on your chest/shoulder area is not fun either, but it is safer than dropping it on your teeth. Also, you have better leverage so you won't "drop" it as hard as if you were trying to return it to the rack and fail to do so. If you can't reach lockout, your spotter should help you return the bar to the rack.

Some exercises like clean and jerks or snatches look scary, and can certainly result in injury if done incorrectly, but the bench press is actually the one that kills people. Respect the bench press.

legitworkaccount · 2015-08-05T19:49:19+00:00

I was always taught to hold the bar in the "suicide grip"; consider one more person educated with your post.

RedPill115 · 2015-08-06T03:09:35+00:00

(groan) This is basically a "lifeprotip" that sounds fine on the surface but in the end is a ridiculous idea.

The bench press is one of the few exercises that actually kills people (a very very small number of people, a tiny number, but other moves can injure you or permanently disable you - but don't kill people). They usually die because the bar gets trapped over there throat and they suffocate to death.

If you really want to avoid any chance of death on the bench press - as /u/PM-me-your-glutes points out - don't bench press on a bench with stands at all.

Bench Press in a power cage with the side bars set right.

http://www.fitstep.com/Advanced/Secret-Training-Tips/new2/step-riser-bench-press/2.jpg

You can use whatever grip you want, you need a power cage for squats anyways, and you can literally pass out in the middle of the lift while lifting by yourself, and you won't die (whether you injure your arm is debatable, but the bar is physically kept from falling on you).

RPAlternate42 · 2015-08-05T21:56:55+00:00

We have thumbs, fellow primates... use them.

Nebulose11 · 2015-08-05T19:52:39+00:00

I was taught suicide grip for benching because the thumb around the bar grip would fuck your shit up. This just bro-science that beat the facts?

Edit: Some quick googling finds you will fuck your shit up with the suicide grip.

GayLubeOil · 2015-08-05T19:31:39+00:00

Ben Pakulski has a great video on chest activation Great PSA we need ever Red Piller we can get to invade Feminist New Zealand. We can have them dying on bench press.

avocadosandham · 2015-08-05T19:25:57+00:00

Honest question:

I'm not supposed to lock my elbows after completing a bench press rep? Saw that mentioned in another thread in here....

Kim_Jong_illuminati · 2015-08-05T20:43:15+00:00

Everytime I advise someone not to use suicide grip they get defensive. I'm usually like do whatever you want but if you die don't blame me.

Once at the gym some scrawny dude asked me to spot him on the bench and he used the suicide grip. I was like you probably don't want to use suicide grip. He got super defensive and was like I was taught to bench this way and I've been doing it all my life.

I was thinking to myself that might be why you're maxing out on 185lbs and I'm repping like 255lbs.

SCROTAL-SACK · 2015-08-05T21:36:25+00:00

I use it. But I'm a bodybuilder, not a powerlifter or an ego lifter. If your concern is muscle hypertrophy there is no reason to "bench heavy". You think your pectoral muscles ALONE can take the weight you're throwing up when you're benching heavy? Form is key, and when you're lifting adequate weight with correct form the risk of dropping the bar drops hugely..

fuckwithpurpose · 2015-08-06T03:24:22+00:00

I just set my coworker straight on this grip today, a few hours ago. I asked him to spot after we randomly bumped into each other at the gym, and he asked if I'd spot him a few sets. He grabbed it like that and I told him there was no way he was going to pick up the bar like that; and that's the main way people get hurt. Not obvious for some reason! Thanks for the PSA, I wouldn't have made the post for sure.

nzgs · 2015-08-06T05:57:00+00:00

There is no reason to bench with a barbell if you aren't a powerlifter. Use dumbbells and you get far less shoulder stress, a natural resistance path, and you can use whatever grip you want relatively safely.

U2_is_gay · 2015-08-06T10:26:29+00:00

This is such a fun thread. Everyone is an expert.

The bench press is a slightly awkward list to begin with and the human body is not really inherently built to do it both efficiently and safely. You're gonna be making sacrifices one ready or the other, be it with your gains, your health, or your safety.

Honestly just do what you want but don't be a douche. If you're putting up a weight you've never done before or looking to max out, get a guy or two that you trust to spot you. They can be there for both safety and motivation. It solves any and all debate over all this.

scurvy_tail · 2015-08-06T16:25:25+00:00

I like the suicide grip ... when I'm benching in a power rack with safeties that are more than adequate to contend with the weight I (perhaps) cannot. As long as you've got contingencies in place should the worst arise, you should try out a variety of grips to see what works best for you. I also like a supinated grip on rows - I guess a lot of this comes down to the fact that all of my joints are unusually angular, meaning I have to balance the forces of my body in a different direction, which includes my thumbs on bench. That said, when I'm benching in a gym without a power rack, I bench with my thumbs under the bar because I'm not going to get hurt for the sake of personal preference. I bench less without the suicide grip, for what it's worth.

Dr_HoaxArthurWilmoth · 2015-08-06T19:29:02+00:00

Holy shit, is this how you thin the herd?

Put on more weight than you can handle, max out, or purposeful fail rep.

Have shitty spotter who does not know what they are doing.

Use grip that is not really a grip but ignore your thumbs - thumbs are preventing your gains.

Endgame: Die from making 3 rookie retarded mistakes.

MoneyStatusLooks · 2015-08-05T19:23:54+00:00

I have been benching with suicide grip for years, who woulda thought. I feel like i can get more drive out of my chest and triceps that way, just feels 'better'.

Throwaway9665 · 2015-08-05T19:17:53+00:00

In the second video I believe his thumb may have broken.

BlackHeart89 · 2015-08-05T20:24:05+00:00

The suicide grip has always seemed retarded to me. The risk to gains ratio is so minimal that its not even worth effort. Especially when you can simply do a different workout to better target whatever muscle group you aren't hitting.

JackGoldsteinWrites · 2015-08-05T20:37:03+00:00

Suicide grip feels better for both benching and overhead pressing.

You should generally try to bench with a spotter or within a rack so you can set guard rails to catch a dropped bar.

jackedbodrailbroads · 2015-08-05T21:13:42+00:00

If you can't rest the weight on your chest to switch from regular to suicide grip, then the weight is too heavy to do suicide grip; just my advice. I hardly ever use suicide grip and I would never unrack the weight this way.

TheDialecticParadox · 2015-08-06T11:04:39+00:00

I spotted my housemate on the bench yesterday when he drove me to the gym.

He used the suicide grip and I said "What are you doing? Do you want to kill yourself?"

His response: "Oh I trained with professional bodybuilders in the 90's and they used this grip. Said it was better."

So if a bodybuilder drops a dumbbell on his dick before a set to 'raise testosterone' would you fucking do it?

I've noticed the suicide grip causes a lot of wrist flexion (because if you didn't you would actually drop it a lot easier), which is not good if you plan to go heavy. Although most people dumb enough to use the suicide grip never bench more than fucking 60kg anyway.

GrandmasterHurricane · 2015-08-06T13:10:26+00:00

Might as well call it the Guillotine Press. You seriously have to be some extra type of stupid to not be able to logically deduce that pressing heavy weights with a circular bar on just your palms is a bad idea.

Use your thumb and grip the bar. It also works your grip strength.

Nothing_Gazes_Back · 2015-08-06T13:12:12+00:00

Odd how things like this pop up right when you need them. I was just speaking to an old powerlifter about form and he said my grip was wrong. I'm glad I saw this before trying it out.

Thanks, but I'd rather survive my trip to the gym.

Good looking out, TRP.

BarbellFlies · 2015-08-06T15:31:01+00:00

Jason Genova uses it and he's my idol so 😂😉

Sdom1 · 2015-08-06T15:59:37+00:00

This is the kind of stuff that only matters if you're trying to add that last little itty bit of weight. Outside of competition, where you have three spotters, you should never use this. There are other ways to tweak your grip that don't put you in danger of pine boxing yourself.

To gain muscle, it's mostly about doing a few smart things consistently. Compound lifts, gradually, steadily increasing the weight and/or amount of work you do workout after workout, eat enough, and sleep enough. That's pretty much all there is to it, it's just a lot of work and time.

Sdom1 · 2015-08-06T16:03:45+00:00

In that first video, holy bad spot, Batman! That was awful.

hohamocha · 2015-08-27T20:20:35+00:00

This ks why you should have safety bars up

Whisper · 2015-08-05T20:59:46+00:00

What the hell is anyone doing benching without safety bars anyway?

musclebound92 · 2015-08-06T02:38:16+00:00

The suicide grip is not for the beginner, or even the intermediate. Its usually for the elite or soon to be, in regards to lifting and performance ability. The suicide grip changes the lift and does active different muscles. I suppose it does so for different people, but that grip style for me activated more of my upper pec, and where the upper pec ties in to the front delt. This is very important because this then connects the chest to the front delt, or at least gives the appearance, which really changes the physique. Obviously I am sure there are other ways to achieve this, but to post on here saying to never do it is pretty preposterous. I realize most of the people on here are either new to lifting, or are intermediate, and a few are advanced. Probably 90% of you would never want to be a bodybuilder or have the appearance of one. However you should realize that if there is any one group of people on this earth that know about working out, losing fat, gaining muscle, and being physically superior (at least visually and strength/endurance wise), it is the bodybuilding community. And you will see that 90% of the top pro's in bodybuilding use the suicide grip. It is not traditionally seen ever in powerlifting. I realize many people on here are constantly trying to get stronger and set PR's. But bodybuilding is not about the amount of weight you life at all, its about the way you move the weight, and a rep range. Weight is irrelevant. And I for one am not going to tell them that they are doing something wrong, thats as foolish as advising Bill Gates on how to make money.

Saiserit · 2015-08-06T02:15:12+00:00

Thanks for ruining bench pressing for me. Now to find a gym with a cage...

skyller2s · 2015-08-06T00:35:43+00:00

This is why I stress safety with the bench press. If you dont got a spotter, use the vertical smith machine. If you're going to grip it, grip it right. If you can lift safely dont lift at all!

speaking of bench press I'm please to announce that I have a new bench press max of 325! happy lifting my redpill brothers

2015-08-06T02:48:32+00:00

I do dumbbell bench press, specifically because I'm normally working out in an empty gym, and doing 5x5 where I'm at risk of failure quite often.

oldredder · 2015-08-10T05:40:40+00:00

That's what Smith machines are for and they are much safer. Not the same as free-weight but I use both.

I recommend a personal trainer to ensure your form is good, not just youtube videos, and a spotter. A PT of course will be your spotter.

Any rack worth money also will have a safety bar and that means the bar will stop right there.

NineInchPitchfork · 2015-08-05T19:22:54+00:00

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Title	PSA: Beware the "suicide grip" on bench press
Author	NineInchPitchfork
Upvotes	91
Comments	108
Date	August 5, 2015 6:59 PM UTC (11 years ago)
Subreddit	Posted in /r/TheRedPill
Original Link	https://old.reddit.com/r/TheRedPill/comments/3fwqtx/psa_beware_the_suicide_grip_on_bench_press/
Archive Link	https://theredarchive.com/r/TheRedPill/psa-beware-the-suicide-grip-on-bench-press.35316 https://theredarchive.com/post/35316

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