Reverse-Grip Barbell Bench Press
- Intermediate
- Barbell
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 matches the equipment in front of you.