Wrapped or Thumbless Grip on Bench Press?

[JDarty6173]

What is everyones take on which grip to use when benching? I know that gripping and "tearing" the bar apart is important for maximal muscle recruitment, so it would seem that a thumbs wrapped grip should be better.. But I feel much more stable using a thumbless or suicide grip, plus I feel like I can put more triceps in the lift and I can keep my elbows tucked better... My next question is what PL federations do not allow the thumbless grip? I just read on the USAPL Forum that the IPF does not allow the "thumbless" grip.. Here is the snippet taken from the rule book <" His hands and fingers must grip the bar positioned in the rack stands with thumbs around grip"> So I was wondering what the rule is for other feds?

 

[MidwestJ]

wrap your thumbs man. Otherwise, you might end up with a load on your chest

 

[spatts]

I won't say it.


...yeah, wrap em.

 

[Hannibal]

I won't say it.

...yeah you wouldn't want that to happen...wrap your thumbs

 

[JDarty6173]

LOL...Well I knew that there are inherent dangers with a thumbless, but I have been using a thumbless grip for the past 6 years of my BB training without even a close call...I only switched to wrapping when I started westside about 2 and a half months ago...I just feel more in control and stronger thumbless...But I suppose that could simply be because that is what I have been accustomed to...Guess it could be like learning to tuck my elbows, just takes time to get used to... But other than the safety factor, which would be considered superior for pressing max weight?

 

[Jagermeister]

in IPA, you can use a thumbless grip and you can even use a reverse grip...I haven't seen anybody use it other than anthony clark, though


Jager

 

[p03t1c]

one is going to emphasize a little more lats and tris.

i go whatever i feel good with at the time. i think my partner goes thumbness most of the time.

 

[solidj55]

Thumbless Grip AKA Suicide Grip

 

[JDarty6173]

lol...just got to avoid the whole suicide part

 

[sean34]

hey do you guys think wrapping the thumb causing more stress on the shoulders?

some reason i have in my mind if i go unwrapper it easier on the shoulders...im trying to relab a lagging shoulder injury so im looking for anything to help the situation

thanks

Sean34

 

[spatts]

NO! My shoulders are almost completely rehabbed. Wrapping makes it more stable, which makes it easier to stay in the groove, which mean my shoudler doens't get tweaked as often.

BENCHING OUT WIDE LIKE A BB IS A GOOD WAY TO MAKE QUESTIONABLE SHOULDERS WORSE. Lots of rotation.

 

[p03t1c]

i'm pretty sure dave does all of his bench pressing with a thumbless grip. however, you'll probably see more people wrapping.

 

[BODYSNATCHER]

I use the thumbs wrapped grip, more stable, and can handle more weight. However, on all of my tricep exercises, I use a thumbless grip - even close-grip (22") bench presses. I think the triceps and lats are used more during the bench press movement, when using the thumbless grip.

As far as shoulder involvement, I think that depends on where you bring the bar down to - abs, mid pec, or upper pec. If you have a big arch and bring the bar low-on the abs, the shoulders are less involved in the lift - and it becomes more of a pec/tricep bench. If the bar is brought to the mid pec or upper pec, it becomes a lot more shoulder, which often leads to injury, or causes pain to an already injured shoulder, especially if you use a wide 32" legal grip. I've got 2 bad shoulders, but was still able to bench 500 raw and 570 with a double-poly shirt. I stay away from anything that aggravates the injury - like inclines or benching too flat or flys or behind the neck presses or side lateral raises.

And Spatts - nice forearms! 12" is impressive.

 

[xtreem]

in 1996 i was benching in our dungeon of a gym in natchez,ms. shirt on doing triples,doubles and singles. there was always plenty of rust on the bars and humidity in the air. went up to a 545 single, then dropped down to 405 for 6-8..whatever. i had been using a thumbless grip for shit,20 yrs. i took the handoff and the momentum of the bar rolled the plates so the bar hops out of my hands at full lockout. it hit my sternum and bounced into the air and landed on my lower abs. i thought i was dying for a few minutes.my wife and little girl were there watching me train. freaky experience. i was black for a month on my lower abs.

i've wrapped 'em ever since.

 

[natural-mike]

Hey BODYSNATCHER ,

I noticed you complimented spatts ,

I have 12 " also, but we aint talkin fore-arms here cha chee

Sorry guys, I had too.........

Peace,
Natural Mike

 

[BODYSNATCHER]

You're killin me Mikey. We weren't talking about calves either-Ha.
Just kidding bro.

I've got 15's, and we were talking about forearms - on women - 12's are huge.

Stay Strong.
MK

 

[JDarty6173]

Well I have definitly noticed I can stay in the groove much better thumbless, plus I'm much more stable and stronger that way... Guess we all just have different strengths and preferences in this area.....And 12" Spatts? Damn girl...