More Natural Wrist PositionĪ neutral wrist position refers to the natural position of your hand when fully extended. Of course, these occur primarily when performing exercises that require a significant amount of strength and stability in the upper body. If you really want to give the false grip bench press a try, you need to be aware of the advantages it can offer you. While you don’t necessarily have to use the suicide grip, it’s worth exploring to see if it benefits your workout routine. Slowly start moving the bar down towards your chest, keeping your elbows slightly tucked in.Įven though conventional bench pressing is one of the best upper-body workouts to build strength and endurance, straying from the regular grip can help you switch up your training and target different muscles in your upper body. Make sure to squeeze the bar tightly as you would with a traditional grip, and maintain this grip throughout the entire lift. Once you’re in a neutral position on the bench, you need to keep your thumbs tucked underneath the bar instead of wrapping them around it. It’s important to note that using the suicide grip requires proper technique and guidance, so it should not be attempted without assistance from someone experienced in this bench press exercise. Then, have your spotter hand you the bar and guide your hands into position. Start by laying down on a flat bench as you would for a traditional bench press. To achieve this grip, it’s advisable to have a spotter or training partner assist you in placing your hands on the bar. This has a direct effect on your range of motion and grip strength during the exercise since you rely solely on your fingers and wrists to hold the weight. This creates a “false” grip, with no contact between your thumb and the bar. The suicide grip is a technique in which you place your thumb on the same side of the bar as your fingers, rather than wrapping it around the bar. What Is the Suicide Grip and How to Do It? 7.2 What is the most powerful grip for bench?.7.1 Is suicide grip good for bench press?.5 Bench Press Mistakes Using the Suicide Grip.4.3 Squeeze the Bar Throughout the Entire Lift.4 Ways to Maximize Safety When Using the Suicide Grip.3.1 Bigger Risk of the Barbell Falling onto You.3 Disadvantages of Practicing the Suicide Grip.2.2 More Comfortable for Your Shoulders.1 What Is the Suicide Grip and How to Do It?.
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