Reverse Grip Bench Press
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The Reverse Grip Bench Press is a barbell pressing variation performed lying on a flat bench, using a supinated (underhand) grip to press the bar off the chest, which shifts more emphasis onto the upper chest and biceps while reducing shoulder strain. It primarily targets the chest, with secondary engagement of the shoulders and triceps for pressing power and joint-friendly mechanics. Ideal for lifters seeking a shoulder-friendly pressing alternative or upper-chest emphasis, it requires a loaded barbell and a bench, and is best suited for intermediate to advanced trainees comfortable with the grip switch.
How to Perform Reverse Grip Bench Press
- 1Set up a flat bench with a barbell racked at chest height on the supports. Load the bar with an appropriate weight.
- 2Lie flat on your back on the bench with feet planted firmly on the floor, hip-width apart.
- 3Reach up and grip the bar with an underhand (supinated) grip, hands just outside shoulder-width, palms facing your feet.
- 4Unrack the bar and hold it directly over your chest with arms extended, engaging your core and squeezing your shoulder blades into the bench.
- 5Inhale and lower the bar slowly to your lower chest, keeping elbows tucked at roughly 45 degrees from your body.
- 6Exhale forcefully as you press the bar back up to full arm extension without locking out aggressively.
- 7Repeat for desired reps, then re-rack the bar carefully with control.
- 8Key form tips: Keep wrists stacked over elbows and avoid flaring elbows wide; use a lighter load than your standard bench press until the grip feels stable. Common mistakes: Losing grip control on the underhand hold, arching excessively off the bench, or bouncing the bar off the chest. Always use a spotter or safety pins when pressing near your max.