![]() Find out more about this in our article on the Thumbless Grip Squat. This is because without the thumb locking the bar in place, there is a risk that the bar may slip out of our hands without warning and lead to some serious injuries if we aren’t prepared.Īlthough the thumbless grip for the bench press is not ideal, using this grip for your squats can help to improve upper body tightness and allow you to lift more weight. The reason for this is that it is not legal in powerlifting competition, and it is more dangerous. The thumbless grip (also known as the suicide grip) places the thumb next to the index finger instead of under the barbell, and is not recommended for those who want to compete in powerlifting. It is also preferred as it is the safest grip to use when performing the bench press. This complete grip on the barbell helps with the transmission of force through the wrist by assisting in maintaining a more neutral position of the wrist. It is encouraged to always bench with a full grip on the barbell – this consists of 4 fingers over the bar and the thumb under the bar. If the load is not stacked over the wrist and is instead held in the fingers, it is more likely to bend the wrist back – which could cause pain in the wrist over time, and decrease the transmission of force from our body to the bar. This position of the barbell in the hand is preferred because it decreases the strain on the wrist by keeping the load stacked over the joint. ![]() The reason for this is that when the bar rests towards the base of the hand (rather than in the fingers), we are better able to keep the load stacked over the wrist joint. When we grip the bar for the bench press, we want the bar resting in the base of the hand – this is going to to be the “meaty” part of your hand. To find out more about the proper use of these different grip widths, check out our articles on Wide Grip Bench Press and Close Grip Bench Press. ![]() In addition, when our grip is too narrow it can place unnecessary stress on the wrist joint, by forcing us to deviate from a stacked wrist position to accommodate this grip.Īlthough grips that are too wide or too narrow can cause issues, there are benefits associated with these grips when used correctly. Because the triceps are a smaller muscle group, this may not be the most ideal grip for lifters to lift the most weight possible in the bench press. In contrast, a grip that is too narrow places more emphasis on the triceps throughout the lift. Although this is rare when proper progression and loads are used, there is an increased risk when we push our grip too far out. There also seems to be more reported shoulder injuries with a wider grip, due to decreased shoulder stability and increased demands of the pectoralis major (chest muscle) leading to a rupture of the muscle. Lifters will likely not be strongest in a position that is too wide, because there will be a decrease in the transmission of force from the body to the bar when the forearms, hands and wrists are not in-line (which they wouldn’t be with a wider grip). This position tends to be one where the hands are slightly wider than shoulder-width distance, and the elbows are stacked in-line with or slightly in front of the barbell when it is on the chest.Ī grip that is too wide requires the muscles of the chest to work harder. The 5 rules for the optimal bench press wrist position are:Īn appropriate grip width is the width at which we are the strongest, and that we are able to maintain an efficient transfer of force into the barbell with a neutral wrist. We know that the wrists need to be stacked in a neutral position during the bench press, but where should the elbows be? Learn more about proper elbow positioning in our article on Should The Elbows Be In Or Out While Bench Pressing? 5 Rules For Optimal Wrist Positions For The Bench Press In this article, we’ll discuss 5 rules to follow for optimal wrist positioning, exercises to make the wrists more resilient, and whether you need to use wrist wraps. It is important to follow certain rules in order to bench press the most weight we can, without injuring the wrists or wasting energy. This position is attained through proper grip width, placement of the bar, and stabilization of the wrist joint. So, what position should the wrists be in while bench pressing? The wrists should be in a neutral position with the hands, wrist and forearm in-line and the load of the barbell stacked over the wrist. A big part of that process is the position our wrists are in while benching. When we are aiming to bench press the most weight we can, we need to make sure that the force we’re exerting from the chest is transferred to the barbell efficiently.
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