Bench press grip style

[Milk Man]

Recently i have been having an irritating wrist pain.

I dont beleive it is a cause directly from benching but i was interested in the different grips to help minimize wrist pain. Anybody have any input on this ? "Suicide" grip seems very dangerous and i having been benching with my thumb under the bar since i have been lifting. I see almost every guy at the gym using suicide grip, even for heavier benching like 405. And it made me think if there is any significant difference on straining the wrist if you use thumb under the bar or thumb over the bar ?

Drop me some inputs gentlemen.

 

[Schredder]

How wide do you grip? The wider the grip harder it is in the wrists. Of course arm length will allow some to grip wider.

Fuck the suicide grip. Not only is that dangerous but I find it forces the elbows ever so slightly inward, which is not what you want if you working your chest.

 

[Eman]

Do you use wrist wraps?

Suicide grip is my preference.

 

[Schredder]

Do you use wrist wraps?

Suicide grip is my preference.

Edited. Was thinking about different wrist wraps. But since I was thinking of it. Do you the wrist wraps you would use on back day?Those can cause issues for your wrists.

 

[Docd187123]

Suicide grip is dangerous but people use it bc it allows for the bar to be right over the wrist easier. I don't use it myself. If you can get your wrist under the bar you don't need it.

Also use wrist wraps if your wrists really bother you. And a narrower grip can help too.

 

[Milk Man]

I use gloves with the built in wrist wraps.

Also, i do not utilize a wide grip on bench. I prefer to grab all weights right about shoulder width, or what feels "natural" if that makes sense.

 

[Milk Man]

Suicide grip is dangerous but people use it bc it allows for the bar to be right over the wrist easier. I don't use it myself. If you can get your wrist under the bar you don't need it.

Also use wrist wraps if your wrists really bother you. And a narrower grip can help too.

I am gonna pay attention to that now that you mention it, as to where i commonly place the bar in relation to where my wrist is. Im wondering now if i just out of habit have my hands tilted slightly.

 

[Schredder]

I use gloves with the built in wrist wraps.

Also, i do not utilize a wide grip on bench. I prefer to grab all weights right about shoulder width, or what feels "natural" if that makes sense.

Ya I know what your saying. Thats where the bar should be gripped....where it feel natural. I used to use wraps all the time and my wrist would irritate me quite often as I can move a lot of weight with my back so the starpos would really dig in. Ive since dripped the straps and no issues. And as a bonus build up my grip strength even more so I can still move the same weight around now without straps. Give that a shot man. Your wrist issues might not be directly related to your benching technique. This is just something I noticed with myself so I figures Id pass it on.

One other thing and Im not sure if this will make sence but when you bench or do any other pressing movement press through your elbows, do not move the weight with you hands. From the elbow to the hand is just to hold the weight in place. It you push with your hands more strain is placed on your wrists. This is also improper technique. Its something you will have to consiously think about and something you could never actually see someone doing.

 

[Milk Man]

Do you use wrist wraps?

Suicide grip is my preference.

Dont you ever feel like you have the possibility to lose the bar when you are benching heavy ? I have hit 405 recently as a new PR 1 rep max and would hate to think of that shit coming out of my hands and landing on the chest. How are you keeping it securely in your hand? Or am i being a worry warden?

 

[Milk Man]

Y

Ya I know what your saying. Thats where the bar should be gripped....where it feel natural. I used to use wraps all the time and my wrist would irritate me quite often as I can move a lot of weight with my back so the starpos would really dig in. Ive since dripped the straps and no issues. And as a bonus build up my grip strength even more so I can still move the same weight around now without straps. Give that a shot man. Your wrist issues might not be directly related to your benching technique. This is just something I noticed with myself so I figures Id pass it on.

Absolutley, appreciate the input.

Wrist pain for me has come and gone in the last few years but its making me think this time around. So your saying kick the wraps for a bit and see how it goes ?

 

[MindlessWork]

I use a medium width grip somewhat wider than my shoulders as I have fairly long arms for my 5'8" height. I use suicide grip for lighter weight and wrap my thumb around the bar for the heavier sets. Adjustable wrist wraps help provide support when needed where it's tighter for heavy lifts vs loose for the light ones.

 

[Schredder]

Absolutley, appreciate the input.

Wrist pain for me has come and gone in the last few years but its making me think this time around. So your saying kick the wraps for a bit and see how it goes ?

Ive added a tidbit more info there for you but yes I would start with that as well as edited info Ive added

Thats some nice weight you are moving too btw!

 

[Schredder]

You could also just be a stong MFer and your wrists are getting worn out lol.

 

[Milk Man]

You could also just be a stong MFer and your wrists are getting worn out lol.

Its all the damn jerking off man lol... cant help it

 

[MindlessWork]

You could also just be a stong MFer and your wrists are getting worn out lol.

All that heavy weight sure can take a toll on the joints.

 

[Schredder]

Its all the damn jerking off man lol... cant help it

Fuck, that should build the wrists up brother!! Ahhhhh maybe a lil unwanted inflamation though lol

 

[Schredder]

Absolutley, appreciate the input.

Wrist pain for me has come and gone in the last few years but its making me think this time around. So your saying kick the wraps for a bit and see how it goes ?

Ive also found that for myself over the years some exercises just cause me uwanted pain for whatever reason. Whether it be in the wrists, shoulders, knees whatever. If an excersise causes me uwanted pain I just dont do it. I didnt flat bench for year because it murdered my one shoulder (i fought through the pain for a long time stupidly). Eventually it got better and I went back to benching and it hasnt bothered me since. I only flat BB bench here and there though.

 

[Do3Gs]

Absolutley, appreciate the input.

Wrist pain for me has come and gone in the last few years but its making me think this time around. So your saying kick the wraps for a bit and see how it goes ?

Ive added a tidbit more info there for you but yes I would start with that as well as edited info Ive added

Thats some nice weight you are moving too btw!

It appears there is some confusion here about wraps and straps. Lifting straps (pic 1) is what is sounds like @Schredder is talking about. Those are for your pulling movements. Wrist wraps (pic 2) as @Eman and @Docd187123 mentioned are for your pushing movements to help with wrist stability.

@Milk Man you mentioned having gloves with built in wraps. Maybe get a pair of actual stand alone wraps intended for the heavy weight you're lifting. Check out the gear thread here even for some opinions and reviews on some. Some actual wraps might be able to stabilize your wrists better and help. I don't know how well those glove/wrap combos help.

 

[MindlessWork]

View attachment 47761 View attachment 47762

It appears there is some confusion here about wraps and straps. Lifting straps (pic 1) is what is sounds like @Schredder is talking about. Those are for your pulling movements. Wrist wraps (pic 2) as @Eman and @Docd187123 mentioned are for your pushing movements to help with wrist stability.

@Milk Man you mentioned having gloves with built in wraps. Maybe get a pair of actual stand alone wraps intended for the heavy weight you're lifting. Check out the gear thread here even for some opinions and reviews on some. Some actual wraps might be able to stabilize your wrists better and help. I don't know how well those glove/wrap combos help.

Great post and I have the wraps similar in style to the one in the bottom picture...got them on Amazon and they've been a help in keeping my wrists stable (broke my left one as a kid).

As for gloves I don't find them much use as my hands get rather sweaty and slick inside which makes for uncomfortable gripping.

 

[Eman]

Edited. Was thinking about different wrist wraps. But since I was thinking of it. Do you the wrist wraps you would use on back day?Those can cause issues for your wrists.

No, I use wraps not straps. Only time I use straps is for rack pulls.

Dont you ever feel like you have the possibility to lose the bar when you are benching heavy ? I have hit 405 recently as a new PR 1 rep max and would hate to think of that shit coming out of my hands and landing on the chest. How are you keeping it securely in your hand? Or am i being a worry warden?

I've used the grip for many years and it has always been the easiest position for me to get into position. I sort of grew with it... I've never had an incident nor a close call of any kind. My thumb still plays a role in balance even though it's on the backside.

It's really a matter of preference. I saw Arnold doing it when I was a little kid watching pumping iron... it was the grip I used from that point on!