Skip to content
Reverse Grip Bench Press

Reverse Grip Bench Press

Exercise Summary
Primary Muscle(s) Chest
Secondary Muscle(s) Shoulders, Triceps
Equipment Barbell
Emphasis Compound
Type Push

Reverse Grip Bench Press Instructions

  • Firmly plant your heels into the ground with your shins roughly perpendicular to the floor.
  • Your hands will be supinated (underhand) and placed at shoulder-width on the bar. 
    • Hand placement on the bar is similar to a regular close-grip bench.
    • Imagine you are trying to 'break the bar' as you grip it.
    • This will create proper upper back tightness.
  • Focus on pinching your shoulder blades (scapulas) together as you lie back on the bench.
    • This creates a stable shoulder position to press from.
  • Lower the barbell at a slight angle away from you with the bar touching at or just below your nipple line.
    • Feel your triceps loading on the descent.
  • Still continue to ‘break the bar’ apart as you press up, this will keep your form locked in.
  • Since the bar descent was slightly away from you, remember to press on the same path upward.
  • Do not let your butt come off of the bench or excessively arch your back.

*Tips*

  • Do not bounce weight off chest or lock elbows at the top of the movement.
  • No need to overload this exercise or do excessively heavier weight.
    • Aim for volume with this movement.
  • Heels of the palms should be underneath the bar.
  • Be in control of the weight for the entire duration of the lift.
Previous article Chin-up