Suicide Grip Bench Press: Benefits, Form, and Best Practices

The suicide grip bench press is a controversial yet highly effective bench press variation that has gained popularity among experienced lifters seeking enhanced chest activation and reduced wrist strain. Unlike the traditional bench press, this grip positions the thumbs on the same side as the fingers rather than wrapping around the bar. This subtle change allows for better wrist alignment, potentially increases pectoral engagement, and offers a unique challenge for upper-body strength.

While it is often called “suicide” because of the higher risk of the bar slipping, proper technique, spotters, and safety precautions make it a valuable addition to a lifter’s chest routine. In this complete guide, we cover everything you need to know about the suicide grip bench press, including anatomy, benefits, proper form, variations, workout routines, common mistakes, and safety tips.

What Is the Suicide Grip Bench Press?

The suicide grip bench press is a bench press variation where the lifter holds the bar without wrapping the thumbs around it. Instead, the thumbs rest on the same side as the fingers, creating a grip that may improve wrist alignment and chest activation but increases the risk of the bar slipping.

This exercise is typically performed with a barbell, though dumbbells can also be used to mimic the wrist and elbow positioning safely. The main appeal of the suicide grip is its potential to emphasize the pectoralis major, anterior deltoids, and triceps while allowing for a more natural wrist angle.

Anatomy Involved in Suicide Grip Bench Press

Understanding the muscles involved in the suicide grip bench press is crucial to performing the exercise effectively and safely. This grip variation changes wrist and elbow positioning, which slightly alters muscle recruitment compared to a standard bench press. By knowing which muscles are targeted, you can maximize growth, prevent injury, and structure your chest routine more efficiently.

• Pectoralis Major (Chest Muscle)

The pectoralis major is the primary muscle worked during the suicide grip bench press. It has two main heads:

• Clavicular head (upper chest): Engaged more during incline variations.
• Sternal head (mid and lower chest): Heavily activated in flat bench presses.

Using a suicide grip can increase the recruitment of both heads because the grip allows a slightly inward rotation of the wrists, which shifts tension directly onto the chest rather than relying on the shoulders or triceps. This makes the exercise excellent for chest hypertrophy and definition.

• Anterior Deltoid (Front Shoulder Muscle)

The anterior deltoids assist in pressing the bar upward and stabilizing the shoulder joint. The suicide grip reduces the external rotation of the shoulder compared to a traditional grip, which can slightly decrease shoulder stress and allow more natural pressing motion. Well-developed anterior deltoids improve overall upper-body strength and help with other pushing exercises.

• Triceps Brachii (Back of Upper Arm)

The triceps extend the elbows during the press. While the suicide grip shifts some focus to the chest, the triceps remain heavily involved, especially during the lockout phase of the press. Strong triceps are essential for pushing heavier weights safely and achieving balanced upper-arm development.

• Serratus Anterior & Stabilizers

The serratus anterior and other small stabilizing muscles, including the rotator cuff, play a key role in keeping the shoulders stable and maintaining proper bar path. The lack of a thumb lock in the suicide grip forces these stabilizers to engage more actively, enhancing shoulder stability and proprioception during the lift.

• Core Engagement

Although not a primary target, the core muscles—including the rectus abdominis, obliques, and erector spinae—work to stabilize the torso during the lift. Maintaining a slightly arched back while keeping the feet planted ensures that energy is efficiently transferred from the lower body through the chest and arms, improving pressing power.

Key Takeaway

The suicide grip bench press is not just a chest exercise; it’s a full upper-body pressing movement. By understanding the anatomy involved, lifters can focus on proper form, optimize muscle engagement, and prevent injuries. This knowledge also helps in pairing the exercise with complementary movements, such as tricep extensions or shoulder presses, for a well-rounded upper-body workout.

Benefits of Suicide Grip Bench Press

Performing the suicide grip bench press offers several unique benefits that traditional bench pressing may not provide:

• Enhanced Chest Activation

By allowing a slight inward rotation of the wrists, this grip can increase pectoral engagement during the press.

• Reduced Wrist Strain

Traditional bench presses can cause wrist discomfort, especially with heavy loads. The suicide grip promotes a neutral wrist position.

• Shoulder-Friendly

The grip may reduce stress on the shoulder joint by allowing natural rotation of the upper arm, lowering the risk of impingement.

• Adds Variety to Training

Including the suicide grip bench press in your routine prevents plateaus and encourages hypertrophy through new movement patterns.

• Strengthens Stabilizing Muscles

The lack of a wrapped thumb requires greater control, engaging smaller stabilizing muscles in the forearm, chest, and shoulders.

• Improves Mind-Muscle Connection

Many lifters report better chest activation because the grip encourages controlled, deliberate pressing.

Proper Form for Suicide Grip Bench Press

Proper technique is essential for maximizing benefits while minimizing risks:

 Setup

1. Lie flat on a bench with feet firmly planted.
2. Grip the bar with thumbs on the same side as fingers, hands slightly wider than shoulder-width.
3. Retract the shoulder blades and arch your back slightly for stability.

 Execution

1. Lower the bar slowly to mid-chest.
2. Keep elbows at a 45-degree angle to your torso.
3. Press the bar back up to full arm extension while maintaining control.
4. Avoid bouncing the bar or locking elbows aggressively.

Safety Tip: Always use a spotter or safety pins because the suicide grip bench press increases the chance of the bar slipping.

Common Mistakes to Avoid

While the suicide grip bench press is highly effective for building chest strength and muscle, it also comes with increased risks if performed incorrectly. Many lifters make common mistakes that can reduce effectiveness or lead to injury. Understanding these errors is essential for safely incorporating the exercise into your routine.

Not Using a Spotter or Safety Pins

The suicide grip involves placing the thumbs on the same side as the fingers, which increases the chance of the bar slipping off your hands. Attempting heavy lifts without a spotter or safety pins can be extremely dangerous. Always have a spotter or use a power rack with safety pins to prevent accidents.

Tip: Even experienced lifters should treat this grip as high-risk and avoid lifting alone.

Incorrect Hand Placement

Placing your hands too narrow or too wide can strain the wrists, elbows, and shoulders.

• Too narrow: Excessive stress on the triceps and inner elbows.
• Too wide: Overextension of the shoulders, increasing injury risk.

The optimal hand placement is slightly wider than shoulder-width, keeping the bar path straight over the chest. This ensures balanced activation of the pectorals, anterior deltoids, and triceps.

Using Excessive Weight Too Soon

A common mistake is trying to lift heavy weights immediately with the suicide grip. Because the grip reduces bar security, lifting too heavy without mastering form can lead to slips or drops. Start with moderate weights to learn control, then gradually increase resistance over time.

Bouncing the Bar on the Chest

Some lifters try to “cheat” the lift by bouncing the bar off the chest to propel it upward. This reduces chest activation, increases momentum, and significantly raises the risk of injury to the ribs, sternum, and shoulders. Focus on slow, controlled movement with a full range of motion for maximum pec engagement.

Neglecting Warm-Up

Failing to properly warm up the shoulders, wrists, and elbows can result in strains or injuries during the suicide grip bench press. Warm-up sets with lighter weights, shoulder mobility exercises, and wrist stretches are essential for preparing the body.

Recommended Warm-Up:

• 2–3 light sets of bench press (50% of working weight)
• Shoulder rotations and band pull-aparts
• Wrist flexor and extensor stretches

Overlooking Shoulder Blade Retraction

Not retracting the shoulder blades reduces stability and can place undue stress on the shoulders. Keeping the shoulder blades pulled back and down throughout the press creates a solid base for pushing and protects the rotator cuff.

Ignoring Core Engagement

While the primary focus is the chest, a weak or disengaged core can lead to an unstable torso and poor bar path. Engage the core, maintain a slight arch in the lower back, and plant your feet firmly to maximize power transfer and reduce injury risk.

Poor Grip Control

Because the thumb does not wrap around the bar, grip control is critical. A loose or sloppy grip can cause the bar to slip forward or backward. Focus on maintaining even pressure across the fingers and palms while keeping wrists straight.

Variations of Suicide Grip Bench Press

The suicide grip bench press can be modified in multiple ways to target different parts of the chest, improve muscle activation, and reduce risk of injury. Adding variations to your routine prevents plateaus, enhances muscle growth, and challenges your stabilizers in new ways. Below are the most effective variations:

Incline Suicide Grip Bench Press

Target Muscles: Upper pectoralis major, anterior deltoids, triceps

How to Perform:

1. Set an adjustable bench to a 30–45° incline.
2. Lie back with feet firmly planted.
3. Grip the barbell with the thumbs on the same side as the fingers (suicide grip).
4. Lower the bar slowly to the upper chest.
5. Press upward, keeping elbows at approximately 45° from the torso.

Benefits:

• Places greater emphasis on the upper chest.
• Reduces lower chest dominance in flat presses.
• Maintains wrist comfort and stability while pressing.

Tip: Start with moderate weight, as the incline position increases shoulder involvement.

Decline Suicide Grip Bench Press

Target Muscles: Lower pectoralis major, anterior deltoids, triceps

How to Perform:

1. Set the bench to a decline angle of 15–30°.
2. Lie back with feet secured on the bench supports.
3. Grip the bar with the suicide grip.
4. Lower the bar toward the lower chest or sternum.
5. Press the bar upward with controlled motion.

Benefits:

• Emphasizes the lower chest for fuller pec development.
• Reduces shoulder strain compared to heavy flat presses.
• Allows controlled range of motion to avoid bouncing.

Dumbbell Suicide Grip Press

Target Muscles: Pectorals, triceps, anterior deltoids, stabilizers

How to Perform:

1. Lie flat on a bench holding a dumbbell in each hand.
2. Hold the dumbbells with thumbs on the same side as fingers, palms facing inward or slightly forward.
3. Lower the dumbbells to chest level.
4. Press upward, fully extending arms without locking elbows aggressively.

Benefits:

• Safer than the barbell suicide grip due to independent hand movement.
• Improves stabilizer muscle activation.
• Allows natural wrist and elbow alignment for comfort.

Pause Suicide Grip Press

Target Muscles: Pectoralis major, triceps, stabilizers

How to Perform:

1. Perform a standard suicide grip bench press.
2. Pause for 2–3 seconds at the bottom, just above the chest.
3. Press the bar upward explosively while maintaining form.

Benefits:

• Increases time under tension, promoting muscle growth.
• Teaches better control and improves explosive strength.
• Reduces the risk of using momentum, enhancing chest activation.

Close-Grip Suicide Grip Bench Press

Target Muscles: Triceps, inner chest, anterior deltoids

How to Perform:

1. Lie flat on the bench and grip the bar slightly narrower than shoulder width.
2. Use the suicide grip, keeping wrists neutral.
3. Lower the bar to the mid-chest and press back up.

Benefits:

• Puts more emphasis on the triceps and inner chest.
• Ideal for improving lockout strength in pressing movements.
• Can complement flat and incline variations for balanced development.

Wide-Grip Suicide Grip Bench Press

Target Muscles: Outer chest, anterior deltoids, stabilizers

How to Perform:

1. Grip the bar wider than shoulder-width with the thumbs on the same side as fingers.
2. Lower the bar to mid-chest slowly.
3. Press back up while keeping elbows slightly flared.

Benefits:

• Targets the outer pecs for chest width and shape.
• Reduces triceps involvement, emphasizing the chest.
• Helps build a fuller, wider chest appearance.

Key Takeaways for Variations

• Incorporating multiple suicide grip bench press variations ensures balanced chest development.
• Dumbbell variations are safer and allow better wrist and elbow alignment.
• Paused or tempo-based presses improve control, stability, and hypertrophy.
• Beginners should prioritize flat and dumbbell versions before progressing to incline, decline, or narrow/wide variations.

Safety Tips

1. Use a Spotter or Safety Pins: Never attempt heavy lifts without protection.
2. Start Light: Master the grip before increasing weight.
3. Warm-Up: Prepare shoulders, wrists, and triceps.
4. Controlled Movements: Avoid bouncing or jerking the bar.
5. Consider Dumbbells: Reduce risk of dropping the bar while keeping similar activation.

Suicide Grip Bench Press Workouts

1.Beginner Routine (30 Minutes)

• Suicide Grip Bench Press: 3×10
• Dumbbell Bench Press: 3×12
• Incline Push-Ups: 3×15
• Triceps Rope Extension: 2×12

2.Intermediate Routine (45 Minutes)

• Suicide Grip Bench Press: 4×8
• Incline Suicide Grip Bench Press: 3×10
• Dumbbell Flyes: 3×12
• Weighted Dips: 3×8–10

3.Advanced Routine (60 Minutes)

• Suicide Grip Bench Press: 5×5
• Pause Suicide Grip Press: 4×6
• Dumbbell Incline Press: 4×10
• Superset: Dumbbell Fly + Close-Grip Bench: 3×12

Tip: Focus on progressive overload to improve strength and muscle growth.

Frequently Asked Questions (FAQ)

1. Is the suicide grip bench press safe?

Yes, with proper form, spotters, and controlled weight. Safety racks are recommended.

2. Does the suicide grip increase chest activation?

Yes, many lifters report enhanced pectoral engagement due to wrist and elbow positioning.

3. Can beginners try the suicide grip?

Beginners can try it with light weights and a spotter but should prioritize learning form first.

4. How does it differ from a standard bench press?

Thumb placement changes wrist alignment, increasing chest activation while slightly increasing the risk of slipping.

5. Are dumbbells safer for this grip?

Yes, dumbbells allow independent arm movement and reduce bar-slippage risk while maintaining similar activation.

6. How often should I perform suicide grip bench presses?

1–2 times per week is sufficient, combined with other chest exercises for balanced development.

The suicide grip bench press is a unique bench press variation that can enhance chest activation, reduce wrist strain, and provide a new challenge for experienced lifters. It requires caution due to the risk of bar slippage but offers benefits such as improved pec recruitment, shoulder safety, and stability. By incorporating this exercise responsibly, using proper form, and following safety tips, lifters can maximize upper-body strength and muscle growth.

Whether you are a beginner learning proper chest form or an advanced lifter seeking variety, the suicide grip bench press can be a valuable addition to your routine when performed safely and effectively.