Barbell Wide Reverse Grip Bench Press

Barbell Wide Reverse Grip Bench Press Exercise Description

A horizontal pressing variation using a supinated (reverse) hand position with a grip wider than shoulder-width. Primary movers are the pectoralis major and triceps brachii, with assistance from the anterior deltoids; the middle/lower trapezius and rhomboids stabilize the scapulae. The wider grip shortens range of motion and alters the line of pull to emphasize the chest while the reverse grip naturally guides the elbows on a slightly more tucked path. This variation provides a different bar path and forearm orientation compared with a traditional pronated bench press, while preserving the core setup fundamentals. Key technique points include a stable foot plant, consistent scapular retraction and depression, neutral spine with a small, controlled arch, straight wrists stacked over forearms, and a controlled, light touch on the chest before pressing to lockout.

Muscle Groups: Chest, Pecs, Triceps
Target Muscles: Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head
Assisting Muscles: Deltoid - Anterior
Stabilizing Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Arms, Chest, Upper Arms
Body Surface: Back, Front
Body Symmetry: Bilateral
Equipment: Barbell, Bench
Exercise Patterns: Push
Exercise Type: Strength
Functional Grouping: Elbow Extensors, Horizontal Shoulder Adduction
Joint Involvement: Multi-joint
Muscle Location: Mid Chest, Outer Tricep
Movement Direction: Horizontal
Muscle Position: Anterior, Posterior
Gender: Male

How To Do The Barbell Wide Reverse Grip Bench Press Exercise

‘- Set the J-hooks so you can unrack without protracting the shoulders; use spotter arms or a spotter if available.
– Lie on the bench with eyes under the bar; feet flat and planted for full-body stability.
– Retract and depress your shoulder blades; maintain a small, natural arch with glutes and upper back in contact.
– Grip the bar wider than shoulder-width with a reverse (supinated) grip; wrap thumbs around the bar.
– Position the bar in the heel of the palms; keep wrists straight and stacked over forearms.
– Unrack by pulling the bar out to a position over the shoulder joints with elbows extended.
– Inhale and brace; lower the bar under control to the lower chest/upper sternum while keeping forearms vertical and elbows slightly tucked.
– Lightly touch the chest without bouncing; maintain scapular retraction and a quiet lower body.
– Press the bar up and slightly back to the start, finishing with elbows fully extended and wrists neutral.
– Stabilize over the hooks, then guide the bar into the rack—do not rack on a moving bar.

Barbell Wide Reverse Grip Bench Press Tips

‘- Set the J-hooks so you can unrack the bar without protracting your shoulders.
– Lie so your eyes are directly under the bar before unracking.
– Keep your feet flat and firmly planted to create full-body stability.
– Retract and depress your shoulder blades before unracking and keep them set throughout the lift.
– Maintain a small, natural arch with your glutes and upper back in contact with the bench.
– Use a grip wider than shoulder-width with a reverse (supinated) hand position and thumbs wrapped around the bar.
– Place the bar in the heel of your palms and keep your wrists straight, stacked over your forearms.
– After unracking, bring the bar to a position directly over your shoulder joints with elbows extended.
– Inhale and brace before you start lowering the bar.
– Lower the bar under control to the lower chest/upper sternum, keeping your forearms vertical and elbows slightly tucked.
– Lightly touch your chest without bouncing, maintaining scapular retraction and a quiet lower body.
– Press the bar up and slightly back to the start position, finishing with elbows fully extended and wrists neutral.
– Stabilize the bar over the hooks before guiding it into the rack; do not rack on a moving bar.
– Use spotter arms or a spotter if available when performing this lift.

Barbell Wide Reverse Grip Bench Press Beginner Introduction

The horizontal pressing variation using a supinated (reverse) hand position with a grip wider than shoulder-width offers a fresh twist on the classic bench pattern. Instead of the usual overhand style, the bar is held with an underhand grip and the hands placed a bit beyond shoulder distance. This changes how the bar travels and how the arms move, shifting emphasis toward the chest while still heavily involving the triceps and front shoulders. The upper back and traps play a steady supporting role, helping the shoulder blades stay packed against the bench.

During the lift, the body lies on a flat bench with the bar starting in a rack above the shoulders. A firm base through the feet, a light natural arch through the spine, and strong contact from upper back and hips create a stable platform. The bar moves from over the shoulders down toward the lower chest area, then back up to straight arms, with the forearms staying roughly vertical and the elbows following a slightly tucked path.