Open Grip Bench Press

<< Does anyone use the "open" position bench press grip? I'm referring to a grip where you have your thumbs on the same side of the bar as the rest of your fingers, leaving the grip on the bar "open" as opposed the more common position of wrapping your thumbs around the bar and "closing" the grip.>>

My training partner and I switched over to the open grip about a year ago. What it seems to us is while pressing there is no cheating and now its hard to have our grip any other way. We also use the same grip on some db presses and lateral raises.

I feel it's more balanced (less strain on the wrists) and I can concentrate more as my grip isn't taking over.

I used a closed grip. Afraid I'd lose the bar if I didn't! I also think Iwouldn't be able to lift as much weight with an open grip.

I started out benching with my thumbs wrapped around the bar but switched to the open position. At first the open position was scary because the bar did not feel secure in my hands. I kept at it and now I use the open grip exclusively. With the open grip the bar rests on the palm of my hands and is more comfortable on the wrist. I also feel that I get better leverage with this grip. With the open grip I can lift heavier.

I've always used a closed grip. I don't think it really matters that much. When I'm doing bp my pecs (or in the case of close grip bp my arms) call it a day, not my wrists. The closed grip just feels right to me so I guess I would need a pretty good reason to change now.

Doc

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Chuck and someone else mentioned some articles by Hatfield and others about open grip benching. I personally use a closed grip. I worry about the bar slipping and crushing my face/body before my spotter realizes it. Mean old Mr. Gravity is pretty quick when you get some heavy weight in the air. I used to have sore wrists and or tender palms when I started but now I have no problems with a regular closed grip on the bench press.

Gary

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It's interesting to me that this topic came up. Just the other day I was looking around Dr. Hatfield's website and reading some of his exercise technique tips. He addresses this open vs. closed grip bench press technique.

Sue

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Thanks for the reference to Dr Squat's article. Here is what he says: "There are two particularly troublesome techniques I see all too often among bench pressers. One is the dangerous practice of using a thumbless grip. The notion that a thumbless grip will somehow alter the angle or quality of stress you're delivering to your pecs is outrageously dumb. Keep your thumbs around the bar!"

In addition I was looking at Start McRoberts book "Weight Training Technique" and on page 36 he says "do not use a thumbless grip as it reduces your control of the bar". Hatfield and McRobert are good enough for me.

Chuck

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I would use it if I had a spotter. I read about it Arnold's book and tried it. I really like the way it makes my forearm muscles work harder, but don't feel comfortable without a spotter.

Tom

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I go back and forth over time depending upon training needs, moods, routines, cycles, etc. When doing heavy bench for doubles and PR's, the feet are on the floor, the grip is closed. For tough, tight, focused muscle building and shaping, feet are up, grip is open.

Early on trainers, try this stuff with light weight when you get the urge. Wonder and investigate and make your choice based on your own heroic self. Be tough. You're the Man - Woman.

More later
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IRONONLINE BENCH PRESS ARCHIVE

Open Grip vs. Closed Grip