Should You Use A False Grip On The Bench Press? (Dave Tate)

First posted in 2009. Dave Tate discusses the false grip (suicide grip) for the bench press
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[@TheMatt0985]

I tend to use false grip when doing close grip bench. It feels a lot more comfortable.

[@maxxxmodelz4061]

I'd say it absolutely feels more comfortable to me. I've been using false grip since I started lifting back in the 90s in HS and feel like I get way more power without the thumbs crossing the bar. I don't use it for anything over 300lbs, especially if the bar I'm using has spin. I also don't use it if I'm taking a handoff out of the J hooks. If the spotter pulls on it when releasing or slips, it could cause the bar to roll a bit and that could be fatal. I use it all the time for high rep work and also if I'm doing the unrack myself.

[@anthonyclark9159]

We just saw larry wheels training partner drop the weight on his chest using a full grip, if that weight rolls towards your wrist and its heavy enough, you wont stop it from falling with either grip.

[@highjr2]

exactly.

[@ALT_RIGHT]

Used a false grip since 97 . No problems. But you'd better respect that grip and it will develop huge triceps

[@ronin_9]

Idk about false grip but I sure as hell got false expectations about my life.

[@cnsgains5506]

Get a false grip on life man

[@ronin_9]

@@cnsgains5506 i have a suicide grip

[@defibking6161]

I tried out the false grip for the first time ever 3 days ago and hit a 20lb PR, a lot of it had to do with having no shoulder pain with the grip, it’s always been a big mental block so hopeful to hit 300 soon

[@timtrainage]

I used false for years, just recently switched back to conventional and noticed my bench went up. I wonder if it's just a matter of making ANY kind of change produces an increase? 🤔

[@sovietunion8100]

@@timtrainage could be I went from my nuts inside my pants to outside and finally broke a 500lb squat

[@JoseRodriguez-pq5sz]

I’m in my 40s going through the same ordeal. My rotator injury is from childhood and the bitch always comes back. 3 times through out my life time in the gym hurt my rotator cuff to extent I could not rotate my steering wheel. Never went to a DR. I’m one of those ignorant dudes lmao. Anyhow Dave and the rest of the powerlifting gods have led me to been injury free for long time now. Just little tweaks here and there. So THANK THE CREATOR FOR these individuals like Dave. Well remember. LOVE THE LORD ABOVE ALL AND YOUR NEIGHBORS AS YOURSELVES. but if they show you have… defend yourselves. Peace through faith and strength.

[@jeremywilson6148]

@@timtrainage that may have to do with your grip strength. A big part of a big press is gripping the living shit out of that bar.

[@JoseRodriguez-pq5sz]

Thank you Younger Dave. Your knowledge and wisdom has kept me away from further injuries. God bless

[@strange_waverly]

I use to full grip when I started. Then I noticed false grip was better for me and that’s how I benched from them on and I’m 6 years in. Much more solid and definitely gets more tricep involved to press more weight.

[@Matthew-Sojka]

I’ve been using false grip for bench and ohp for years. So much more stability (for me) than using a full grip. I’ve had plenty of people warn me about the dangers of a “suicide” grip and of course had some “internet tough guys” wish for me to get injured just for simply suggesting the idea of it. As with anything in lifting, you need to be smart and practice the technique.

[@scozzbaggs9224]

I don't see how it's unsafe

[@lvdox21]

Seems like every time anyone ever drops the weight on themselves are from a full grip. Full grip has the weight centered over your forearm bones, so it takes very little to throw the balance and weight forward over the tipping point and into you. Full grip has the weight far back behind your wrist so it takes a lot more to get that weight forward over the tipping point

[@meowlover1142]

false grip was the game changer for me....i gotta big silver back chest now because of it.

[@jaketurner7321]

I tend to use false grip on my lighter sets, my max sets I just grip firmer and it feels like I get more power out of my press. No idea if there is any science behind that but it works for me

[@Chili.512]

I've always used false grip/thumbless. Not using normal grip just feels wrong

[@bmstylee]

Same for me but with the false grip feeling weird. I've always used a normal thumb grip.

[@scozzbaggs9224]

No thumb is superior

[@BruceWayne-ri4wr]

Yeah I've been lifting weights since 1995 and I just instinctively always used a false grip. I didn't even think about what it would even be called or anything until I saw pumping iron and saw Arnold benching like that right after I started lifting and I said well he benches like that. That must be the way to bench lol. And I ended up benching 465 at one point in my life. So I'd say it works either way because my brother was basically as strong as me and he would wrap his thumbs. So I think it's to each their own on which one you should use. But I do think the false grip puts 10 or 15 lb on your bench because it's like leverage. You feel like you got leverage on the weight like you're the low man. Whereas when you wrap your thumb, you don't feel like you're up under that weight like that as much as you do when you don't have your thumb wrapped, but to each their own. I don't knock either one of them because I've seen super strong benches done both ways

[@ChicagoScorpion]

I've never used suicide grip for bench press so far but I have used it for OHP and it does feel different in a good way. I've also used false grip for pulling movements like pull ups and lat pulldowns.

[@Ripcookiethief]

It's another tool to have in your toolbox for sure. I've had some success with it here and there.

[@redlionplumbing]

I didn't know disbursement and joint comfort was the reason for a fat bar. I always thought the fat bar worked on grip strength, but then again I'm I pretty big dumb ass. Lota of gems in this one. Only Dave can make me watch a 9 minute video on grip all the way through.

[@williesnyder2899]

Stuff I didn’t even know that I wanted to know, but am glad that I now know!

[@googlefaps5883]

I use it coz I’m depressed

[@Ben-kb1ub]

I’d be willing to bet it’s stronger. Reminds me of the gable grip in grappling

[@richardmurphy8350]

As a beginner at the age of 17 I was taught to bench like this. This year (age 40) I found out that it’s called the suicide grip 😂 I thought everyone benched like this

[@kendalk08]

Is that why I tend to false grip more when my shoulders feel beat up? I mean I knew it helped remove some shoulder out of the movement, but not to that extent

[@LeeH3nson]

Awesome!! Never tried it, may now! Love the throwback videos

[@standarddeviation7963]

lol the idea of needing a thumb guy is amazing.

[@bobdole7292]

“I’m breathing hard just from grabbing the bar” 7:08 Lmao

[@smiercksiazka776]

Ok i have funny story. When i started , i used fullG for 3/4 years ? something like that , anyway i tried false grip , and my hurt wrist and right schoulder pains disappeared , BUT after about 18 months , they returned , even worse. So im like - lets try fullG again. And what happens ? pain goes away. like a magic or some shit. and i kept fullG till today , except for ohp and closegrip , thats my story .

[@2080bop]

I use a max width grip. Since watching this video I switched to a false grip to go wider. The only thing is, according to the USPA Rule Book the grip width is measured by the index fingers. I just don't want to practice this, only to get red lighted on my opener and have to switch back

[@helmutkrusemann9194]

Thank you very much guys!

[@ranvijaysinghkaliraman5476]

Thank u Dave it’s not a bad thing at all. Thank you thank you thank you!

[@paulwaters4672]

Probably most older benchers use a false grip..Well ones ive seen anyway just cause of the position it lines up with

[@johnsambo9379]

What about reverse grip bench?

[@jasond6267]

I use a false grip for my barbell overhead presses for sure. For benching though? I think he just admitted at the end that it is not ideal for 1rep maxes or heavy doubles etc. I believe that was the advice if I interpreted that correctly

[@jackdowdell6684]

Problem with close grip is when you need to flare your elbows to get the lift.

[@CraneDude]

Wow thank you I had idea how to do that correctly

[@danielwcrompton]

"If you're a beginner and you do stuff like that you deserve to have your teeth busted out." 😂

[@jeremywilson6148]

I've always heard it called a suicide grip. But! I feel I'm able to keep my wrist locked and grip tighter this way

[@Coach_BigMac]

I have fairly large hands so using a false grip ain't that big of a deal. I prefer it. Ive torn my pec and blown up both my shoulders. Like I said, it works for me. Plus I'm a raw lifter.

[@throws56]

Innately moved to false grip when shoulder started bothering me

[@timbodragon9379]

I always use to use a full grip but then I had a wrist injury and I feel a sharp pain when I try a full grip but no issue at all with false grip so I don’t have a choice anymore

[@bennygilligan]

I like to use false grip on my incline bench it feels way better my shoulders.

[@dickjohnson7845]

Been using false grip for 35 years of lifting, never had an issue.

[@hdsjakaoaosixhhdsisisiuf2680]

That’s a great way to drop the bar on your face

[@thallusa123]

If ur wrist goes, having ur thumb around the bar isn't gonna stop 300+ pounds falling to your chest

[@juanpancho9575]

False grip since 2000 no accidents so far till this day

[@bmstylee]

I'm afraid to ask but what is the USC incident? Sounds like someone got pancaked by a bar while benching.

[@eliteftsofficial]

thequad.blogs.nytimes.com/2009/09/28/usc-player-drops-weight-bar-on-throat/

[@standarddeviation7963]

Just look up bench press fails and you'll see 50 videos of the type of mistakes he's talking about. The geared lift ones are the worst.

[@bobboberson6664]

Watched a young man at a meet in Lexington crush his larynx with false grip..... Brandon Lily was a judge that day which was cool, but the accident was gross

[@vicenteochoa6498]

What’s the USC incident?

[@vicenteochoa6498]

Finally found it online. Stafon Johnson from USC seriously injured his neck because the bar fell off after using a false grip on the bench. He was repping 275 and came straight down to his neck.

[@Killer_Tomato]

Dave just called me stupid and said I was being an idiot from 2009

[@sage6336]

There is mechanical advantage to this at all only disadvantages See all wr at bench if false grip was better the top powerlifters would use

[@edhage727]

Suicide grip is for advanced lifters only! If one is inexperienced in this practice, please use safeties before attempting. Close suicide grip is DA Bomb for triceps!

[@Adam-fw6hu]

Prosto z mostu. Problem w tym że pseudo trojboisci myślą że są zaawansowani jak cisna 100k z dupa w górze..

[@gantoniopatriarca9520]

I have watched enough of your videos that I should realize that I am going to end up agreeing with your ideas even if I disagree with you in principle. The thumbless grip is an advanced technique that should only be used after you have developed a good knowledge of lifting technique. However I have seen way too many people doing some really sketchy stuff at the gym. As for me, I have freakishly small hands (I cannot hook grip a standard bar) so the thumbless grip was never an option.

[@dexxis9562]

I've seen people benching with their hands wide open, just balancing the bar on their palms

[@drosos_strength_coaching]

No because it's FALSE grip

[@jessicalacasse6205]

can make your sport illegal if mass media see those suicide bench i fell they are like glove in boxing more ok for spectator and media than real security kind look bad wen they bailed out on their faces feel like a quit in mma

[@jessicalacasse6205]

kzbin.info/www/bejne/r6esmJ2Nd6qNbtk he could have been fine if he would had fought like 1 more sec... if i was a karen it would look bad specialy in a school setting

[@jessicalacasse6205]

look what they done to football

[@jessicalacasse6205]

still ty elites for reading comms keep it up cant say the same of most channel

[@ardeof]

That would mean bending your wrist backwards, which is bad for it. So no, no point in doing a suicide grip.