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Barbell Reverse-Grip Bench Press
A flat bench press taken with an underhand grip, shifting stress toward the triceps and upper chest.
ArmsBarbellHorizontal press
GoLightWeight mediabarbell-reverse-grip-bench-press
Demonstration coming soon
Primary
TricepsUpper chest
Secondary
Front deltoidsForearms
Equipment
Barbell
Pattern
Horizontal press
Setup
- 01Lie on a flat bench and grip the bar underhand, slightly wider than shoulder width.
- 02Wrap the thumbs fully around the bar and set the wrists as straight as possible.
- 03Unrack with a spotter's help and hold the bar over the lower chest.
Execution
- 01Lower the bar with control to the lower chest, elbows staying close to the torso.
- 02Touch lightly without bouncing.
- 03Press the bar up and slightly back toward the face to lockout.
- 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.
Programming notes
- -Use 3 to 4 sets of 6 to 10 reps at roughly 70 to 80 percent of your standard bench numbers.
- -Program it as a triceps and upper-chest accessory, not a max-effort lift.
- -Always use a spotter or safety pins because of the awkward unrack.
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