Learning how to properly execute an exercise with good form throughout the full range of motion is vital to muscle building and longevity.
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I was asked by a host of a function I attended recently about what grip was best to get the most out of your barbell bench presses?

Over the last two decades I have seen many variations of grips. I believe it is a matter of individual preference and your level of experience of training in the gym. If you’re a beginning gym enthusiast, it would be best if you used the ‘thumb grip’, meaning your thumb goes around the bar in the opposite direction to your other fingers, forming a secure grip.

If, however, you are more experienced and advanced, then using the ‘thumbless grip’ may be something for you. For those of you who are unfamiliar with the term ‘thumbless grip’, it simply means that you move your thumb to the same side of the bar as your fingers.

If you had to assess the risk of the two types of grips, the ‘thumbless grip’ is a much higher risk to you and possibly others close to your training station. I know of a man who injured his sternum doing a bench press using this grip. The bar slipped off his hands during a set of bench pressing and fell on his chest. Very painful, not recommended.

However, this risk is lowered if the bench press is performed using a “Smith Machine” or similar. The thumb grip is safer.

It can also be argued that it is more productive to NOT use a thumbless grip when performing an exercise like the bench press. However, how productive you are depends on many other variables and in the list of key variables influencing your productivity during your workouts, the grip you use would have to be quite far down that list.

So, to sum up, if you’re a beginner, DO NOT use a thumbless grip, especially if you do bench presses with free weights. Period! The seasoned campaigner can give it a try if you are using a smith machine to mitigate the risk of the bar falling on you or have a good training partner.

But, if you are in it for the long haul, the use of a ‘thumbless grip’ isn’t going to give you much more weight doing your presses. I think your focus should be on more important things like ‘feel’ and ‘control’.

Two principles of building muscle: 1) Simplicity and 2} Continuity.
Here, Ex-Australian Rugby legend Phil Waugh using a ‘thumbless grip’ in a Smith Machine to do Bench Presses.
Become aware; Apply action: Adapt accordingly.

I tell everyone that if you’re not feeling the muscle and not in control of weight, then you’re not building muscle, you’re just building ego. Learn to leave your ego at the door if you’re serious about building good quality muscle and re-shaping the body you see in the mirror towards the one you imagine yourself to be.

Focus on doing each repetition of each exercise properly. Do this repeatedly as best as you can. This includes doing the last rep as good as your first. Not some of the time, – all of the time!

Feel the ‘essence’ of the exercise ( … and it ain’t vanilla!).

When you feel you’ve mastered this and the BASICS, then, and only then, should you worry about what grip to use when you train.

Understanding the basics and the principles of simplicity and continuity are more important keys to your success in training.

All the best!

Until next time,

~~Life & wellness COACH~~