False-grip barbell bench press

Barbell, flat bench, rack

Also called suicide grip bench press, thumbless grip bench press

False-grip barbell bench press, start position — Images: Free Exercise DB (public domain)

False-grip barbell bench press, end position — Images: Free Exercise DB (public domain)

A bench press with the thumbs on the same side as the fingers instead of wrapped around the bar. The bar can slip out of the hands onto the chest or neck, so a thumbs-around grip is the safer choice.

Wrap the thumbs around the bar instead
Never press alone without safeties and a spotter

Movement

Pattern: Horizontal push
Type: Compound, several joints move
Sides: Both sides together
Equipment: Barbell, Bench
Variation of: Barbell bench press

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

ChestMain
Front deltsHelper
TricepsHelper

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Injury risk lower is better5.0
High risk even with good technique. 1 source.
- 5/5 Thumbless grip on a barbell bench lets the bar slip onto the sternum; flagged as potentially fatal, so wrap the thumbs. Renaissance Periodization, Exercise Scientist Critiques The MOST DANGEROUS Gym Fails @ 14:24videoExpert opinion2025checked by AI