Reverse Grip Barbell Bench Press

How to Perform the Reverse Grip Barbell Bench Press

1. Lie flat on a bench and grip the barbell with a supinated (underhand) grip, hands slightly wider than shoulder-width apart.
2. Have a spotter help you unrack the bar, as the underhand grip makes unracking challenging.
3. Hold the bar directly above your upper chest with your arms extended.
4. Lower the bar slowly to your lower chest or upper abdomen, keeping your elbows tucked at roughly a 45-degree angle.
5. Touch your chest lightly, then press the bar back up to the starting position by driving through your palms.
6. Focus on squeezing the upper chest and triceps as you push the bar to lockout.
7. Keep your wrists straight and forearms vertical throughout the movement.
8. Repeat for the desired number of repetitions and have your spotter assist with racking.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Produces significantly more upper pectoral activation than the traditional bench press.
• ✓Reduces shoulder stress for many lifters compared to a wide overhand grip.
• ✓Provides a novel stimulus for chest development, helping to break through plateaus.

Pro Tips

• ●Always use a spotter for safety, as the supinated grip can make the bar harder to control.
• ●Start with a lighter weight than your regular bench press to get comfortable with the grip.
• ●This exercise is backed by EMG research showing 30% greater upper chest activation than the standard bench press.

Variations

Recommended Sets & Reps