Bench press Thumbless grip: why it’s a suicide grip and how to avoid it

The Bench press is the king of chest exercises, but with great power comes great responsibility: that of executing it with proper technique. And trust me, there’s no mistake more dangerous than the Bench press Thumbless grip (also known as the suicide grip). While it may seem silly, this simple gesture can cost you progress you’ve taken months to achieve or, in the worst case scenario, land you straight in the hospital.

If you’re a regular at the gym, you’ve probably seen someone doing it. It is that grip in which the thumb does not go around the bar, but is placed next to the other four fingers. The bar rests on the palm, without any kind of safety catch. The problem is that if the bar slips, there’s nothing to stop it. And if you’re carrying 100 kg on your chest, I don’t need to tell you what can happen.

What is the false or suicide grip and why is it so dangerous?

The main problem with the Thumbless grip is the lack of control. Your hand becomes a simple base, not a firm grip. This, in addition to increasing the risk of dropping the bar, compromises the stability of the entire movement.

The role of the bar: why are there more accidents now?

Interestingly, the danger of the Thumbless grip is not the same now as it was years ago. Many, like me, are surprised to see so many accidents with the bar falling on the chest. Before, it wasn’t as common. The key is in the type of bar.

Older gym bars were fixed and had no bearings, which made it almost impossible for the disc to rotate on the shaft. The bar did not slide as easily in your hands. However, modern Olympic bars, especially the needle bearing ones used in weightlifting or CrossFit, are a world apart. They are designed to rotate extremely easily so that the lifter can execute quick movements without the discs moving, and therein lies the danger! The softer the roll, the easier it is for the bar to spin on your hand and slip out of your hand. In my case, I’ve seen how one of these bars could keep spinning for a long time with just a push, which shows how easily they can escape from an insecure grip.

Hazards to your joints (elbows and wrists)

The risk of a serious accident is the most obvious, but the Thumbless grip has another silent enemy: joint wear and tear. By having a loose thumb, the bar does not seat well and tends to load the wrist in an unnatural position, leading to excessive extension. In addition, this hand position overloads the elbows and surrounding tendons, further straining the joint.

I have seen for myself how rotating the hand backwards, simulating that position, creates immediate tension in the elbow. Imagine that same stress while pushing 80, 100 or 150 kg. Sooner or later, that overload can lead to an injury that forces you to stop. And if you get injured, your progress stops. It’s a risk not worth taking.

Why do people use the Thumbless grip? Does it really have advantages?

Many defend the Thumbless grip on the grounds that it allows them to feel a greater stimulus in the chest, especially by preventing the triceps from being overworked. It is true that the placement of the bar may generate a different feel, but this perceived benefit is anecdotal and does not outweigh the risk of injury or accident.

Any minimal advantage that can be obtained can be perfectly achieved with a secure grip, adjusting the position of the elbows or scapular retraction.

If you’re looking to activate your triceps more without compromising safety, I recommend trying the Bench press with closed grip.. It offers an effective and safe alternative to the false grip, while maintaining full control over the bar.

The right technique: secure grip, increased strength and progression

Forget the Thumbless grip. Your elbows, your ribs and your progress goals will thank you. The correct way of gripping the bar is not only safer, but it also gives you more stability and a greater transfer of force to the muscle.

In addition, a strong grip not only improves safety, but also enhances force transfer. To learn how to strengthen your hands and forearms and ensure every repetition, visit Strengthen your grip: keys to effective strength training..

What should the ideal Bench press grip be like?

1. Thumb around the bar: This is the most important point. Your thumb should embrace the bar firmly, as if it were a padlock, creating a security grip.
2. Squeeze firmly: Before removing the bar from the holder, squeeze your fingers tightly. This firm grip will give you more control and protect your wrists.
3. Aligned bar: The bar should be aligned over the forearm. The forearm, in turn, should remain perpendicular to the ground throughout the movement. This ensures that the force is efficiently transmitted to the pectoralis muscle.

In my experience, this grip has not only made me feel more confident, but it has allowed me to lift more weight and gain more hypertrophy because I can focus on the muscle stimulus and not on whether the bar is going to slip off.

Doubts about the suicide grip and Bench press technique.

• Can I use straps with false grip? Although straps can add some security, they do not eliminate the risk of the bar slipping. The best strategy is to use the conventional grip.
• Is Thumbless grip illegal in powerlifting competitions? Yes, most powerlifting federations do not allow the Thumbless grip. They require the thumb to go around the bar to validate the lift, precisely for safety reasons.
• Are there any situations in which Thumbless grip is acceptable? No. There is no benefit that justifies the risk, even with very light weights. You should always prioritize safety.

Don’t jeopardize your progress and safety! Start applying a secure grip on your Bench press today and combine your technique with a strong, stable grip. Discover how to master every repetition and take your strength to the next level with the Bilbo Method. Start training more safely and effectively now.