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The Bulldog Grip: An Integral Technique for a Stronger Bench Press

The bench press is one of the most iconic and fundamental exercises in strength training, targeting the muscles of the chest, shoulders, and triceps. It forms the core of many workout routines and powerlifting competitions. While traditional grip styles like the pronated (overhand) and supinated (underhand) grips are commonly used, there's a lesser-known technique that can offer significant benefits – the Bulldog Grip. In this blog post, we will explore what the Bulldog Grip is, its benefits, and how to use it to enhance your bench press.

What is the Bulldog Grip?

The Bulldog Grip is an alternative grip style used in the bench press, characterized by setting the barbell at a diagonal angle across the palm, parallel to the thumb. This grip resembles how a bulldog's paws look when they grab onto an object, hence the name. Unlike the conventional grip, where the thumbs wrap around the bar, the Bulldog Grip eliminates the thumb's involvement, promoting greater stability and control during the lift.

Benefits of the Bulldog Grip

  1. Increased Stability: The primary advantage of the Bulldog Grip is the enhanced stability it provides during the bench press. By eliminating the thumb's involvement, the grip becomes more secure and reduces the chances of the barbell slipping from your hands. This added stability is especially beneficial when handling heavy weights, minimizing the risk of accidents or injuries.

  2. Reduced Wrist Strain: Traditional bench press grips often lead to excessive strain on the wrists, which can hinder lifting performance and cause discomfort. With the Bulldog Grip, the wrists maintain a more neutral position, reducing strain and potential wrist injuries.

  3. Improved Wrist Alignment: The Bulldog Grip promotes a straighter alignment of the wrists, forearms, and elbows. This alignment optimizes force transmission through the upper body and ensures that the target muscles (chest, shoulders, and triceps) bear the brunt of the load, rather than the joints and ligaments.

  4. Enhanced Mind-Muscle Connection: By requiring a more intentional grip and focused effort to stabilize the bar, the Bulldog Grip encourages a stronger mind-muscle connection. You become more aware of the muscles involved in the lift, allowing for better recruitment and engagement of the targeted muscle groups.

Using the Bulldog Grip Safely and Effectively

  1. Warm-up: As with any exercise, it's essential to warm up properly before attempting heavy lifts. Start with light weights and gradually increase the load to prepare your muscles and joints for the challenge ahead.

  2. Moderate Weights: When incorporating the Bulldog Grip, start with moderate weights to familiarize yourself with the grip style and technique. As you gain confidence and experience, you can gradually progress to heavier loads.

  3. Maintain Proper Form: While the Bulldog Grip offers added stability, it's crucial to maintain proper bench press form throughout the lift. Keep your back flat against the bench, feet planted firmly on the ground, and core engaged for optimal support.

  4. Partner Up: When using the Bulldog Grip, it's a good idea to have a spotter or training partner present, especially when attempting near-maximal lifts. They can provide assistance if needed and ensure your safety during the exercise.


Incorporating the Bulldog Grip into your bench press routine can be a game-changer, enhancing your strength, stability, and overall lifting performance. The reduced wrist strain, increased stability, and improved mind-muscle connection make it a valuable technique for both novice and experienced lifters. However, remember that every individual is different, and what works for one person may not suit another. Experiment with the Bulldog Grip, but always prioritize safety and proper form in your workouts. Consult an expert coach if you have any doubts or concerns, and enjoy the benefits of this surprising grip style as you crush your bench press goals. Happy lifting!

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