Reverse Grip Bench Press
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The Reverse Grip Bench Press is a bodyweight strength exercise performed by lying supine on the floor or a bench, gripping an imaginary bar with palms facing you, and pressing upward explosively while keeping elbows tucked. Its primary purpose is to build upper body pressing power with enhanced shoulder stability. It mainly targets the chest and shoulders, benefiting athletes, beginners without equipment, and those seeking to improve grip strength and joint-friendly pressing mechanics.
How to Perform Reverse Grip Bench Press
- 1Lie flat on your back on the floor with knees bent and feet flat on the ground, hip-width apart for stability.
- 2Extend your arms straight up toward the ceiling, palms facing you (reverse grip, thumbs pointing inward).
- 3Engage your core and squeeze your shoulder blades together to create tension in your upper back.
- 4Inhale deeply, then bend your elbows to slowly lower your hands toward your chest, keeping elbows at a 45-degree angle from your body.
- 5Exhale forcefully as you press your hands back up to the starting position, fully extending your arms without locking elbows.
- 6Repeat for desired reps, maintaining control throughout.
- 7Key form tips: Keep wrists straight and aligned with forearms; avoid flaring elbows wide to protect shoulders. Common mistakes: Arching the lower back (stay flat on floor) or bouncing hands off chest (use controlled tempo).