Overhand Grip Vs Suicide Grip
Why does it feel stronger when pressing with a suicide grip?
Often removing the thumb from the gripping mechanics will free up your posterior shoulder allowing your elbow to sit a little higher up and forward. This allows the bigger back muscles to engage more efficiently Making you feel like it is in a better position and like the press is stronger, because it is, to be honest. But! You run the risk of losing the bar on your head due to not having the safety catch there if your wrist gives way. There are 100's of examples of this on Youtube, just type bench press fails.
The Overhand Grip should feel just as strong as the Suicide Grip. Common faults include the elbows not sitting forward of the bar, the bar resting in the hands or on the collarbone as opposed to the anterior point of the shoulders or the bar sitting back in the fingers.
Some simple solutions include:
-Mobility through your posterior capsule to bring your elbows forward.-Awareness drills on shoulder position during a front rack exercise.
-Controlled descents from overhead with a light weight to practice catching position.
-Gripping the bar firmly from the rack and pushing the elbows through to stop the bar from ending in the fingers and making a weak press.
If you work on these things then your shoulder will sit in the same position that your suicide grip gives you, thus making it safer and stronger at the same time.
The overhand grip should be human nature as your go to position, you were born with thumbs so use them.
15 mins to hit a heavy set of 3 thrusters.
6/5/4/3/2/1/2/3/4/5/6 of:
Thrusters
Pullups
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