Barbell Reverse-Grip Overhead Press
Target your upper chest and front deltoids with this challenging variation of the overhead press. Proper form is key!
The Barbell Reverse-Grip Overhead Press is a compound exercise that mainly works the chest and shoulders, with help from the core and triceps. You'll need: barbell or weight plates.
Required Equipment
Barbell Reverse-Grip Overhead Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Front Shoulder (anterior deltoid)
Secondary
Deep Core (transverse abdominis); Triceps (triceps brachii)
Barbell Reverse-Grip Overhead Press Variations and Alternatives
How to do the Barbell Reverse-Grip Overhead Press
Starting Position:
Stand with your feet shoulder-width apart.
Grip the barbell with a reverse grip (palms facing you) and lift it to shoulder height. Your hands should be slightly wider than shoulder-width apart.
Keep your elbows tucked close to your body and the bar resting on your front shoulders.
Body Positioning:
Stand tall with your chest up and shoulders back. Your gaze should be forward.
Engage your core muscles to maintain stability throughout the movement.
Pressing the Bar:
Inhale deeply to brace your core.
Press the barbell upwards in a controlled motion. Extend your arms fully overhead without locking your elbows.
Make sure to keep the barbell aligned over your shoulders and not leaning forward or backward.
Returning to Starting Position:
Slowly lower the barbell back down to shoulder height while exhaling.
Maintain control and avoid letting the bar drop quickly.
Repetitions:
Perform 8-12 repetitions for 2-4 sets, resting for 60-90 seconds between sets.
Tips:
Start with light weights to master the form before adding more resistance.
Keep your wrists straight to avoid strain.
Focus on using your shoulders and upper body to lift the barbell, rather than pushing with your legs.
Barbell Reverse-Grip Overhead Press FAQs
What muscles does the Barbell Reverse-Grip Overhead Press work?
The Barbell Reverse-Grip Overhead Press mainly works the chest and shoulders, with help from the core and triceps. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Barbell Reverse-Grip Overhead Press?
Barbell or weight plates.
Is the Barbell Reverse-Grip Overhead 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 Overhead Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Barbell Reverse-Grip Overhead Press variations and alternatives?
Similar exercises include the Barbell Behind-Back Push-Press, Barbell Reverse Bent-Over Raise, Barbell Reverse-Grip Bench Press and Barbell Seated Military-Press.
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