Barbell Reverse Grip Bench Press
Barbell Reverse Grip Bench Press Exercise Description
The Barbell Reverse Grip Bench Press is a horizontal pressing variation performed with a supinated (palms-toward-you) grip. It primarily trains the pectoralis major, with strong assistance from the triceps brachii and anterior deltoids, while the scapular stabilizers work isometrically. The supinated grip increases shoulder external rotation, encourages a more tucked elbow path, and typically results in a slightly lower touch point on the torso compared with a traditional pronated grip. Maintain a neutral spine and stable, five-point contact on the bench to create a consistent pressing base. Use a controlled tempo through the full, comfortable range of motion, keeping the bar path vertical or slightly back toward the rack as you press.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
- Stabilizing Muscles: Rhomboid Major, Rhomboid Minor, Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Barbell, Bench
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Mid Chest
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Barbell Reverse Grip Bench Press Exercise
‘- Set the bar on hooks just above arm’s length when lying down; use a spotter or safety pins.
– Lie on the bench with feet flat, glutes on the pad, and head/upper back supported (five-point contact).
– Retract and depress your shoulder blades to “set” the upper back; keep the chest tall.
– Take a shoulder-width to slightly wider supinated grip; wrap thumbs around the bar.
– Align wrists straight over forearms; avoid letting the wrists extend backward.
– Unrack by pulling the bar out of the hooks without losing scapular tension; stack bar over shoulders.
– Inhale and brace. Lower the bar under control to lightly touch the lower chest/upper sternum area.
– Keep elbows close to your sides throughout the descent; forearms stay vertical at the bottom.
– Press the bar up and slightly back toward the rack, maintaining packed shoulders and straight wrists.
– Fully extend the elbows without shrugging or letting shoulders roll forward; exhale near the top.
– Re-rack by guiding the bar back to the hooks under control; wait for a clear hook contact before releasing.
– Avoid bouncing the bar, flaring the elbows, lifting the hips, or letting the grip loosen.
Barbell Reverse Grip Bench Press Tips
‘- Maintain five-point contact: feet flat, glutes on the pad, and head/upper back supported on the bench.
– Retract and depress your shoulder blades before unracking and keep them “set” throughout the lift.
– Use a shoulder-width to slightly wider supinated grip and wrap your thumbs fully around the bar.
– Keep your wrists straight over your forearms; do not let them extend backward as you press.
– Lower the bar under control to lightly touch the lower chest/upper sternum area.
– Keep your elbows close to your sides so your forearms stay vertical at the bottom.
– Press the bar up and slightly back toward the rack while maintaining packed shoulders and straight wrists.
– Fully extend your elbows at the top without shrugging or letting your shoulders roll forward.
– Re-rack by guiding the bar back under control and ensure it is clearly in the hooks before releasing.
– Avoid bouncing the bar, flaring your elbows, lifting your hips, or loosening your grip at any point.
Barbell Reverse Grip Bench Press Beginner Introduction
The Barbell Reverse Grip Bench Press is a bench-press style movement that uses an underhand, palms-toward-the-face grip on the bar. This grip angle shifts the feel of the press while still centering the chest as the main driver, with strong help from the triceps and the front of the shoulders. Muscles around the shoulder blades stay engaged without moving much, creating a solid base as the bar travels up and down over the torso.
Because the hands are turned inward, the upper arms naturally track closer to the sides and the bar usually meets the body slightly lower than in a standard bench press. The lifter lies on the bench with a stable body position—feet planted, hips and upper back anchored, and head supported—to create a consistent platform for pressing. Controlled movement from start to finish, through a range that feels comfortable, supports a smooth, predictable bar path that rises mostly straight up with a gentle drift back toward the rack.