10 Anatomy Facts Every Bodybuilder Should Know
From beginner gym goer to competitive bodybuilder, every weightlifter can use these tips to build muscle
8 of 11 Don't Use a False Grip.
Called a false, open or “suicide” grip, holding a barbell so the thumb doesn’t wrap around the bar can be dangerous, especially during a bench press. Some lifters may find that they feel more activation in the chest and triceps using the false grip but it’s not stable. Even with a spotter, (which you should always have during the bench press), the thumbless grip can go awry.
“I’m not aware of any reason to use a thumbless grip on a bench press,” says Winchester. “I’ve seen people get seriously hurt where the bar has slipped out of their hands during a thumbless grip bench press.”
If you have wrist issues, buy good wrist straps and use them during heavier sets on bench so you don’t feel that pressure while using a closed grip.
Called a false, open or “suicide” grip, holding a barbell so the thumb doesn’t wrap around the bar can be dangerous, especially during a bench press. Some lifters may find that they feel more activation in the chest and triceps using the false grip but it’s not stable. Even with a spotter, (which you should always have during the bench press), the thumbless grip can go awry.
“I’m not aware of any reason to use a thumbless grip on a bench press,” says Winchester. “I’ve seen people get seriously hurt where the bar has slipped out of their hands during a thumbless grip bench press.”
If you have wrist issues, buy good wrist straps and use them during heavier sets on bench so you don’t feel that pressure while using a closed grip.
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