Reverse-Grip Barbell Bench Press

Anton YefanovUpdated September 6, 2026

The reverse-grip barbell bench press keeps the flat bench setup but supinates the hands so the palms face the head. That rotation changes which fibers work: bench press EMG shows a supinated grip increases activity in the clavicular portion of the pectoralis major and in the biceps brachii compared with a pronated grip. The triceps still extend the elbows.

The grip is the risk. Unracking and re-racking a supinated bar is awkward and the wrists sit in a less familiar position, so a spotter and conservative loading are sensible.

How to do the Reverse-Grip Barbell Bench Press

Set the rack height on a flat bench and load the bar conservatively for your first sets.
Lie back with your feet planted and take the bar with an underhand grip a little wider than shoulder width.
Set your shoulder blades into the bench, then unrack the bar with a spotter's help.
Lower the bar slowly to your mid-chest, keeping your wrists stacked over your forearms.
Pause without letting the bar rest on your chest, then press it back up.
Stop short of locking the elbows and keep your glutes and shoulder blades on the bench throughout.

Muscles worked

Primary:: Chest
Secondary:: Triceps, Shoulders, and Biceps

Why train it

Increases upper chest and biceps involvement compared with a pronated grip on the same flat bench.
Gives a fresh pressing stimulus for lifters with no access to an adjustable incline bench.
Alters the wrist and shoulder position, which some lifters find kinder on a sore shoulder.

Common mistakes

Unracking a supinated bar without a spotter risks losing it backward before the first rep is under control.
Letting the wrists bend back under load puts the bar behind the forearm and strains the wrist joint.
Loading it like a standard bench press overwhelms an unfamiliar grip and forces the form to break down.
Lifting the feet or hips off the bench to grind a rep removes the stable base the press depends on.

Frequently asked questions

What muscles does the Reverse-Grip Barbell Bench Press work?

The Reverse-Grip Barbell Bench Press trains the chest as the main target. Expect the triceps, shoulders, and biceps to take some of the load as well.

What equipment do I need for the Reverse-Grip Barbell Bench Press?

Only a barbell. Nothing beyond that is required to run the movement the way it is described above.

Is the Reverse-Grip Barbell Bench Press suitable for beginners?

With some training behind you. The Reverse-Grip Barbell Bench Press is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.

Can I do the Reverse-Grip Barbell Bench Press at home?

Yes, if you own a barbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.

How many sets and reps of the Reverse-Grip Barbell Bench Press should I do?

Three to five sets of 6 to 12 reps. Sit at the lower end with heavier weight when you are chasing strength, and at the upper end when you are chasing size.

What are good alternatives to the Reverse-Grip Barbell Bench Press?

Bodyweight Elevated Push Up, Cable Low-to-High Fly, and Decline Machine Chest Press train the same primary muscles as the Reverse-Grip Barbell Bench Press. Pick whichever one suits the equipment in front of you.