The bench press is a foundational exercise for developing upper body strength and muscle mass. As a compound movement, it engages the chest, shoulders, and triceps, making it a staple in nearly every strength training program. The way an athlete grips the barbell is a fundamental variable that influences both the effectiveness of the lift and its safety profile. While most lifters use a standard, secure hold, the “suicide grip” is a controversial variation widely discouraged by fitness professionals due to its inherent dangers.
Defining the Suicide Grip Technique
The suicide grip, also called the “false grip” or “thumbless grip,” is characterized by a specific hand placement on the barbell. The lifter places the thumb alongside the index finger, positioning all five digits on the same side of the bar. This contrasts with a traditional grip, where the thumb wraps around the bar to oppose the fingers.
The goal of this grip is often rooted in perceived mechanical advantages. Some proponents believe the thumbless hold promotes a more neutral wrist alignment or enhances triceps activation by altering the elbow tuck.
The Risk Profile: Why It Earned Its Name
The moniker “suicide grip” directly references the severe risk associated with the technique. The primary danger stems from the complete absence of oppositional force provided by the thumb, which normally acts as a mechanical lock preventing the barbell from rolling.
Without this security measure, the bar rests precariously on the palm, relying solely on friction. Under heavy load or fatigue, any slight shift can cause the bar to rotate violently and roll out of the grip, falling directly onto the lifter.
The consequences of slippage are serious, as the heavy weight lands on the chest, neck, or face. Injuries can range from fractured ribs and sternum damage to internal injuries or spinal trauma.
Standard Bench Press Grip
The universally recommended alternative to the thumbless hold is the closed grip, which prioritizes safety and stability. In this proper technique, the thumb must fully wrap around the circumference of the bar, meeting or overlapping the index finger. This creates a secure, 360-degree lock on the bar, preventing it from escaping the grasp.
Proper wrist alignment requires positioning the barbell deep in the palm, near the heel of the hand, directly above the forearm bones. This ensures the weight is supported by the skeletal structure rather than the wrist joint, maximizing force transfer.
Safety Measures
Regardless of the grip chosen, all lifters should implement specific safety measures. Using a spotter who can assist in re-racking the bar is necessary when lifting heavier weight. For those training alone, performing the bench press inside a power rack with safety pins or spotter arms set just above the chest provides a mechanical backup if a lift fails.