The Unbeatable Benefits of Suicide Grip Bench Press for Your Workout

If you’ve ever seen a lifter bench pressing with their thumbs floating behind the bar instead of wrapped around it, you’ve likely witnessed the suicide grip—also called the false grip, thumbless grip, or even the ominously nicknamed death grip bench press. Despite its edgy reputation and occasional viral moment, this grip style has stirred up debate in gyms for decades. Is it safe? Does it offer any real benefit? Should you try it?

Let’s break it down.

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What Is the Suicide Grip Bench Press?

The suicide grip involves placing the barbell across your palms without wrapping your thumbs around it. Unlike the standard grip—where your thumb secures the bar by locking it in place—the suicide grip leaves the bar perched along the base of your palm, completely unsecured by the thumb.

This grip can be used in various lifts but is most commonly seen in the bench press, where it introduces a mix of mechanical benefit and serious risk.

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Why Some Lifters Prefer the Thumbless Grip

There’s a reason why experienced lifters—especially in powerlifting and bodybuilding—occasionally opt for the false grip:

1. Improved Wrist Position: Some lifters find that the thumbless grip allows a more vertical wrist alignment, reducing wrist strain under heavy load.

2. Better Chest Activation: Without the thumb pulling the bar forward, the bar often sits higher in the palm. This can change the angle of the press slightly, helping some athletes feel more tension in their pecs and less in their shoulders.

3. Comfort for Certain Builds: Lifters with longer forearms or tighter shoulders may find that the open grip allows for a more natural bar path.

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The Danger Behind the Name: Why It’s Called the “Suicide Grip”

The name isn’t just gym talk. Without the thumb securing the bar, there’s a real risk of it slipping out of your hands—especially when fatigue sets in or if your setup is off. And unlike a dropped deadlift or squat, a dropped bar during the bench press can mean the full weight landing on your chest, ribs, neck—or worse.

Tragically, there have been well-documented accidents involving even experienced lifters, some of which were fatal. That’s why many coaches, gyms, and federations strongly discourage or outright ban this grip style during lifts.

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Suicide Grip vs. Normal Grip: Which One Should You Use?

Normal Grip (thumb wrapped around):

• Safer and more secure

• Encouraged for all beginners and intermediates

• Required in many competitions

• Easier to maintain consistent bar path

Suicide Grip (thumbless):

• Riskier

• May help with wrist comfort and pec engagement

• Best reserved for experienced lifters with excellent technique

• Should always be used with a spotter or safety arms

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My Take from Personal Experience

I experimented with the suicide grip during a flat bench press phase while nursing wrist discomfort. At first, the position felt more comfortable—my wrists stacked better over my elbows, and the pressure in my joints dropped noticeably. But even with over 15 years of lifting, I found my mental focus had to go through the roof. The bar felt more alive in my hands, and not always in a good way.

What ultimately made me switch back? One day, my hand slightly twitched during a top set of 315 lbs. I didn’t drop the bar, but the slip reminded me how little room there is for error. I switched back to a normal grip and focused instead on adjusting my wrist angle through bar path control and mobility work.

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Safety First: If You Still Want to Try It…

If you’re dead set on testing the thumbless grip:

• Use a Spotter: This is non-negotiable. A competent spotter can mean the difference between a failed rep and a catastrophic injury.

• Start Light: Practice with a manageable weight to get used to the feel and control.

• Use Safety Arms or Pins: Bench inside a power rack or cage where you can set safety stops just above chest level.

• Grip the Bar Deep in the Palm: Keep the bar near your wrist joint, not your fingers, to reduce instability.

• Stay Focused: Mental lapses are dangerous when the bar isn't locked in.

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Related Grips: What’s the Difference?

• False Grip: Often used interchangeably with suicide grip, especially in bench pressing.

• Death Grip Gym Myth: Some people refer to a death grip as gripping the bar too tightly, which can cause fatigue. In bench pressing, though, it usually refers to the suicide grip.

• Open vs. Close Grip Bench Press: This refers to hand width, not thumb position—but don’t confuse the terms. You can do a close grip press with a suicide grip (not advised).

• YOLO Grip: A tongue-in-cheek term for lifters who use a thumbless grip without proper safety precautions—don’t be that guy.

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Final Thoughts

The suicide grip bench press is not inherently evil, but it is unforgiving. For most lifters—especially beginners—it’s simply not worth the risk. The benefits can often be achieved through better technique, wrist mobility, and intelligent programming.

If you're chasing long-term progress, remember: safety doesn’t slow you down; it keeps you in the game.