My friend Mike Peltz, co-owner of Revolution Training Systems in Tempe, Arizona, showed me this very simple yet effective grip strengthening exercise last week. They’re called Bench Squeezes. All you do is grip the bench as hard as possible for time. Wrap your thumb around as shown in the video and perform a crushing isohold. I’ll let Mike explain it to you:
At first I was skeptical as it seems so simple. I was wondering why the exercise isn’t more popular. But when people who are much stronger than you are performing it, you tend to pay attention.
I’ve been doing these for a couple of weeks now and can already see a positive transfer to my deadlift grip strength. Mikey does a ton of volume on these. I’ve been doing them twice per week with 2 sets of 20 seconds narrow and 2 sets of 20 seconds out wide. Seems to do the trick!
They don’t require special equipment, they don’t chew up the hands, they don’t load up the spine, and they’re very effective.
If you desire some increased grip strength, give these a try!