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Barbell Reverse-Grip Bench Press

Challenge your upper chest and triceps with the Barbell Reverse-Grip Bench Press. A twist on a classic for serious gains!

The Barbell Reverse-Grip Bench Press is a compound exercise that mainly works the chest and shoulders, with help from the triceps. You'll need: exercise bench or barbell or weight plates.

Barbell Reverse-Grip Bench Press demo video 2
Mr. Grey
JustGains_XY
@JustGains_XY

Required Equipment

Barbell
Barbell
Exercise Bench
Exercise Bench
Weight Plates
Weight Plates

Barbell Reverse-Grip Bench Press Muscles Worked

Primary

Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)

Secondary

Triceps (triceps brachii)

Barbell Reverse-Grip Bench Press Variations and Alternatives

How to do the Barbell Reverse-Grip Bench Press

  1. Begin by securing the barbell with weight plates appropriate to your fitness level on a flat bench press rack.

  2. Lie flat on the bench with your feet planted firmly on the ground, keeping your back slightly arched and shoulder blades retracted.

  3. Grab the barbell with a reverse (supinated) grip, meaning your palms will be facing towards you. Your hands should be spaced slightly closer than shoulder-width apart.

  4. Unrack the barbell by straightening your arms and moving it directly above your chest.

  5. Inhale as you slowly lower the bar toward the midline of your chest in a controlled manner, keeping your wrists straight and elbows close to your body.

  6. Once the bar touches your chest, exhale and press it back up powerfully to the starting position by extending your arms.

  7. Repeat the motion for the prescribed number of repetitions before safely reracking the bar.

Ensure that you have a spotter if you are using heavier weights for safety reasons. It's essential to maintain proper form throughout the exercise to avoid injury and to effectively target the intended muscle groups.

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Barbell Reverse-Grip Bench Press FAQs

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

The Barbell Reverse-Grip Bench Press mainly works the chest and shoulders, with help from the triceps. The main muscles are the pectoralis major and anterior deltoid.

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

Exercise bench or barbell or weight plates.

Is the Barbell Reverse-Grip Bench Press a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Reverse-Grip Bench Press go on?

It belongs on push day in a push/pull/legs routine.

What are some Barbell Reverse-Grip Bench Press variations and alternatives?

Similar exercises include the Barbell Reverse-Grip Overhead Press, Barbell Bench Press, Barbell Bench 1-Board Press and Barbell Reverse Bent-Over Raise.

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