False grip on bench

[Lumberg]

Hey today I just realized that there is a true reason for using a false grip in benching. I was doing static holds with 50 lbs more than my max and my left wrist was killing me. The bar was bending my wrist back too far. So I tried the false grip (thumb on same side as fingers) and voila I could hold the bar for 10+ seconds. I think it has a way of forcing the bar to align over your wrist better.

I used to think it was 6 of one and 1/2 a dozen of the other (though the regular grip is prolly more stable) but now I understand. After doing it I don't think instability would be much of an issue with a good spotter.

JC

 

[littlelyle]

yeah but if it rolls off your chest will be smashed......better have chalk and a spotter

 

[Greek Freak]

false is too risky for me unless i am going light. The bars at my gym dont have good knurling so even with chalk they slide sometimes(its also like 80 degrees in there at ngiht sometimes so my hands tend to sweat a lot). When I warm up with dumbells I use a completely open grip balancing the weight in my hand and I feel that I get more out of that than the conventional grip.

 

[Quadsweep]

I have always used a false grip for that very reason Joncrane.

Quad

 

[spentagn]

I have always used a false grip for that very reason Joncrane.

Quad

Same here. That's why I began using a false grip. I've only dropped weight once, 275 on the decline. Ego was the only thing hurt, but I quickly followed by setting a personal record.

 

[goldenone]

Most people that are comfortable using a open grip have big hands.

I have read and agree that using a open grip hits the tris more vs. closed grip

I switched to a open grip a few years ago and like it better. But its not for everybody.

 

[Finaject2001]

Use whatever grip you like, but the "open grip" is just bad form. With time you can get the same flexibility in the proper grip. Opposable thumbs are what separates us from the apes, use them!

 

[##spiderbaby##]

All that a tight closed grip does is give you better grip strength. I am working on grip strength but still use an open grip with all fingers out in regards to bench flat/incline

 

[hardrock]

I always use an open grip, but since hurting my left shoulder joint, I might try the old closed grip for a while till it heals.

 

[gilly6993]

Open grip for me also on bench and shoulder presses....

 

[dootyd3]

i believe its beneficial to use both b/c u r using different stabilizer muscles but,closed grip for heavy cycles(6-8reps) & open for light cycles(12-15reps).if my grip is to wide then both positions hurt my wrist.

 

[jc21]

i always use that grip while doing close grip bench ....helps me keep in my elbows closer

 

[quartermiler]

Wow im suprised all you guys dont use suicide grip, thats how the power lifters lift, it puts the weight directly over the bone so you get more power...

 

[BiIntensity]

Wow im suprised all you guys dont use suicide grip, thats how the power lifters lift, it puts the weight directly over the bone so you get more power...

umm, Anthony Clark?

 

[JDarty6173]

Well Big Anthony uses a Reverse Grip...I think that may just be in a category all to itself

 

[mikelong23]

I don't even know how to use a normal grip anymore, that shit used to kill my wrists, hopefully using a false grip won't end hurting me in the long run.

 

[Fast Twitch Fiber]

I saw a guy drop the weight doing that in a contest. It looked like it would have hurt bad but he got right up like nothing was wrong.

I do think it's better for close grip bench.