What is the suicide grip for bench press?
The suicide grip, also known as the suicide lockout, is a technique used in the bench press to help lift heavier weights. It involves gripping the barbell with a very narrow hand spacing, typically with the hands placed just outside the shoulders. This unconventional grip places a significant amount of stress on the wrists and forearms, which can lead to both benefits and risks for lifters.
How does the suicide grip work?
The primary advantage of the suicide grip is that it allows lifters to increase the range of motion in the bench press. By gripping the barbell closer together, the elbows are able to extend further, which can help lifters achieve a deeper range of motion. This increased range of motion can lead to greater muscle engagement and potentially more strength gains.
Additionally, the narrow grip can help shift the center of gravity closer to the lifters’ body, which can make it easier to maintain proper form and control the barbell throughout the movement. This can be particularly beneficial for lifters who struggle with balance or stability during the bench press.
Benefits of the suicide grip
One of the main benefits of using the suicide grip is that it can help lifters increase their bench press strength. By challenging the wrist and forearm muscles, lifters can develop greater overall strength and stability in those areas. This can lead to improved performance not only in the bench press but also in other compound movements like the overhead press and deadlift.
Furthermore, the suicide grip can help improve grip strength. Since the grip is more challenging, lifters may find that they need to use a thicker barbell or wrap their hands in tape to maintain a secure hold on the bar. This can contribute to better overall grip strength and may even help with other aspects of their training.
Risks and precautions
While the suicide grip can offer benefits, it’s important to be aware of the risks involved. The narrow grip places a significant amount of stress on the wrists and forearms, which can increase the risk of injury. Lifters who have pre-existing wrist or forearm issues should avoid using the suicide grip or consult with a fitness professional before incorporating it into their routine.
It’s also crucial to progress gradually into the suicide grip. Starting with a lighter weight and gradually increasing the load can help the body adapt to the increased stress. Additionally, incorporating wrist and forearm strengthening exercises into the training program can help prepare the body for the demands of the suicide grip.
Conclusion
In conclusion, the suicide grip for bench press is a technique that can help lifters increase their strength and range of motion. However, it’s important to approach this technique with caution and be aware of the potential risks. By gradually progressing and incorporating proper wrist and forearm strengthening exercises, lifters can safely utilize the suicide grip to enhance their bench press performance.
