Bench press grip: Thumb position, folded in or out? - ABCbodybuilding

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Old 06-30-2005, 09:13 AM
byblos byblos is offline
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Default Bench press grip: Thumb position, folded in or out?

I attempted to do a search and got some threads re: grip in general but nothing about the thumb position.

Which one do you guys/gals prefer? Thumb rounded around the BB or out to the side of the index? Is there an advantage to one over the other?

I find I can lift heavier when it's out but it's a little less stable as the there's less support for the weight (I work out alone but use a power rack).
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Old 06-30-2005, 09:14 AM
eduatty eduatty is offline
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Default Re: Bench press grip: Thumb position, folded in or out?

I think you've nailed it. One is safe, the other is called a "suicide grip"! But, w/ the proper safety's in a power rack, either would be OK, I think.

On the other hand, some people say you can bench more if you focus on really squeezing the bar, which you can only do w/ the thumb wrapped around the bar.
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Old 06-30-2005, 09:16 AM
byblos byblos is offline
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Default Re: Bench press grip: Thumb position, folded in or out?

that's what I thought. thanks for the confirmation.
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Old 06-30-2005, 09:33 AM
zodiach zodiach is offline
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Default Re: Bench press grip: Thumb position, folded in or out?

I notice when I use the suicide grip (w/spotter) that it takes some of the pressure off my wrists especially when close grip pressing is there something wrong with my form? My wrist strength is pretty good, and it only affects me when I bench, dumbbells are no problem.
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Old 06-30-2005, 10:15 AM
adikt adikt is offline
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Default Re: Bench press grip: Thumb position, folded in or out?

is suicide grip thumb out?? cause i would like to try this to see if it makes a difference as one of my wrists is quite weak
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Old 06-30-2005, 10:28 AM
byblos byblos is offline
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Default Re: Bench press grip: Thumb position, folded in or out?

[ QUOTE ]
is suicide grip thumb out?? cause i would like to try this to see if it makes a difference as one of my wrists is quite weak

[/ QUOTE ]

Yes, that's when the thumb is placed out, adjacent to the index finger, not wrapped around the BB.
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Old 06-30-2005, 10:46 AM
X-Factor X-Factor is offline
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Default Re: Bench press grip: Thumb position, folded in or out?

You should never use a false grip, it's dangerous.
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Old 06-30-2005, 11:11 AM
byblos byblos is offline
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Default Re: Bench press grip: Thumb position, folded in or out?

[ QUOTE ]
You should never use a false grip, it's dangerous.

[/ QUOTE ]

Even in a power rack (and if it helps you lift heavier)?
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Old 06-30-2005, 11:17 AM
Jedi Jedi is offline
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Default Re: Bench press grip: Thumb position, folded in or out?

I never use the suicide grip, I really see no difference performance wise.
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Old 06-30-2005, 11:26 AM
X-Factor X-Factor is offline
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Default Re: Bench press grip: Thumb position, folded in or out?

[ QUOTE ]
[ QUOTE ]
You should never use a false grip, it's dangerous.

[/ QUOTE ]

Even in a power rack (and if it helps you lift heavier)?

[/ QUOTE ]

Never. It's bad practice. And there is no reason it would make you lift heavier, just make it more likely to drop 300lbs on your trachea.
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