The various techniques used by Arnold Schwarzenegger to perfect his body are unreal. He concentrated on even the minute details to get himself in better shape. Therefore, some of his methods are risky if not done correctly. Out of all the specific techniques he used, the ‘suicide grip’ for his bench press stands apart for obvious reasons. 

While performing this move, he does not wrap his thumb around the bar, making it a potentially dangerous grip. It is an unstable technique and can cause hardships if not done correctly.

Arnold discussed why he preferred this move because he “felt good.” Taking a joint out of the equation helps to generate more force while doing the set. But Schwarzenegger stressed the fact that having able spotters is necessary while performing this move to avoid grievous injuries to the bodybuilders. 

The unique ‘Suicide Grip’ of legend Arnold Schwarzenegger

Usually, bodybuilders wrap their thumb around the bar, which sits up higher on one’s palm. It moves the bar farther away from the forearm bone, and bodybuilders get efficient control. However, the force generated is slightly lower. While adopting the suicide bench press grip, the bar sits above a person’s forearm and helps to keep one’s forearm perpendicular to the ground. With this position, a bodybuilder can generate the right amount of force to improve his muscles. 

To every plus point, there is a negative. Lesser control over the bar means it can cause the bar to come crashing down on one’s body and inflict severe injuries. Arnold acknowledged the risk and explained how a good spotter eradicates this issue. “It is called the suicide grip for a reason. Only do this if you have a spotter with you, and make sure you have a real spotter, not someone looking at their Instagram while you unrack the weight,” said Schwarzenegger. 

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For safety reasons, analysts and bodybuilders do not recommend the suicide grip. It is where Arnold Schwarzenegger separated himself from the rest of the pack and became a force to reckon with. 

Using the bar to full effect!

Notably, Arnold mixes powerlifting along with his bodybuilding routine for a day in his general weekly cycle. He explained how he warmed up with 135 pounds while increasing the weights in each rep to a point where he bench pressed 495 pounds. Arnold did 5-8 sets of 3 reps, and the results speak for themselves. 

For an aspiring bodybuilder who wants to be the greatest, there are many techniques he can adopt from Arnold’s playbook. However, the suicide grip is a risky move to add to one’s arsenal because of the risks it possesses. Ultimately though, the decision stands with the bodybuilder. Would you care to try this move?

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