Bench Press - Reverse Grip (Barbell)
A variation of the bench press that emphasizes the upper chest and triceps by using a reverse grip on the barbell.
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Bench Press - Reverse Grip (Barbell)
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Step-by-Step Instructions
1. Lie Down and Grip
Lie supine on a bench with your feet flat on the floor. Grip the barbell with an overhand grip, slightly wider than shoulder-width apart. Ensure your back is flat against the bench and your feet are firmly planted.
- Maintain a neutral spine
- Ensure a comfortable and firm grip
2. Unrack the Barbell
Unrack the barbell, using a controlled movement. Bring the bar to your chest, ensuring the bar is balanced and centered.
- Use a controlled movement
- Ensure the bar is positioned correctly.
3. Lower the Barbell
Slowly lower the barbell towards your upper chest, keeping your elbows slightly tucked in. Pause briefly when the bar touches your chest.
- Maintain control throughout the movement
- Keep your elbows slightly tucked in
4. Press the Barbell
Push the barbell back up to the starting position, extending your arms fully but avoiding locking your elbows.
- Maintain control during the pressing phase
- Avoid locking out your elbows
5. Rack the Barbell
Return the barbell to the rack using a controlled movement. Ensure you have a safe and stable position before unracking or racking the bar.
- Use a controlled movement
- Maintain stability throughout the process
Form Tips
✓Elbow Position
Keep your elbows slightly tucked in throughout the movement to protect your shoulders.
✓Back Position
Maintain a flat back against the bench to avoid arching and injury.
✓Controlled Movement
Avoid bouncing the weight; control the movement throughout the entire range of motion.
✓Full Range of Motion
Lower the bar all the way to your upper chest to maximize muscle activation.
Common Mistakes
Using excessive weight
Reduce the weight to focus on maintaining proper form and avoid injury.
Arching the lower back
Focus on keeping your back flat against the bench.
Flared elbows
Tuck your elbows slightly inwards to promote shoulder stability
Incompletely lowering the bar
Lower the bar to your chest to maximize muscle activation and range of motion.
Bouncing the bar off the chest
Maintain control and a slow controlled tempo throughout the movement
Alternative Exercises
- Close Grip Reverse Bench Press
- Wide Grip Reverse Bench Press
- Incline Reverse Grip Bench Press
- Decline Reverse Grip Bench Press
- Paused Reverse Grip Bench Press
Complementary Exercises
- Barbell Rows
- Pull-ups
- Close-Grip Bench Press
- Overhead Press
- Dips
