Barbell Reverse Grip Bench Press

Also known as: Reverse Grip Bench Press, Underhand Bench Press, Supinated Bench Press

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Body Part: Chest

Description

The reverse-grip bench press uses a shoulder-width underhand grip on a barbell while lying on a flat bench. Lower the bar toward the lower chest with the elbows near the torso, then press it upward to straight arms, keeping the upper back supported and the feet planted throughout.

How to Perform

Set a flat bench in a power rack and position the barbell so you can unrack it with nearly straight arms. Use a lighter weight than for a regular bench press and set the safety pins just below the bar path if available.
Lie on the bench with your eyes under the bar. Place your feet firmly on the floor, keep your glutes on the bench, and pull your shoulder blades back and down.
Grip the bar with an underhand grip, palms facing toward your face. Keep your hands about shoulder width apart or slightly wider, and wrap your thumbs fully around the bar.
Keep your wrists straight and stacked over your forearms. Ask a spotter for a lift-off if possible, because the underhand grip can make the unrack less secure.
Unrack the bar and stabilize it above the chest with straight arms.
Lower toward the lower chest, keeping the elbows close to your sides and the wrists supported over the forearms.
Press upward and slightly back until the arms are straight, keeping the upper back on the bench.
After the last repetition, guide the stable bar back onto both rack hooks.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Set the rack hooks so the bar can be lifted off with nearly straight arms.
Ask for a controlled hand-off if unracking feels awkward with the reverse grip.
Start lighter than with your usual overhand bench press.
Choose a grip around shoulder width that feels comfortable for the wrists.
Inhale as you lower and exhale as you press.

Common Mistakes

Using a thumbless grip, which makes the bar easier to lose.
Bending the wrists back instead of keeping them stacked over the forearms.
Letting the elbows flare straight out instead of keeping them slightly tucked.
Lowering the bar too high toward the neck instead of the lower chest or upper abdomen.
Bouncing the bar off the chest rather than lowering it under control.
Lifting the shoulders off the bench or losing scapular retraction during the press.
Letting the hips rise off the bench to help drive the bar up.