Barbell Reverse-Grip Bench Press

Setup

1. 01Lie on a flat bench and grip the bar underhand, slightly wider than shoulder width.
2. 02Wrap the thumbs fully around the bar and set the wrists as straight as possible.
3. 03Unrack with a spotter's help and hold the bar over the lower chest.

Execution

1. 01Lower the bar with control to the lower chest, elbows staying close to the torso.
2. 02Touch lightly without bouncing.
3. 03Press the bar up and slightly back toward the face to lockout.
4. 04Keep the shoulder blades pinned to the bench throughout.

Checkpoints

• -Thumbs wrapped around the bar; never suicide-grip a reverse-grip press.
• -Wrists stacked under the bar, not bent back.
• -Elbows track close to the body, closer than a standard bench press.
• -Bar path finishes over the shoulders at lockout.

Common mistakes

• -Unracking without a spotter; the underhand unrack is the riskiest moment.
• -Letting the wrists collapse backward under load.
• -Bouncing the bar off the chest.
• -Loading near a standard bench max; the reverse grip handles less weight.