Reverse-Grip Bench Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Reverse-Grip Bench Press is a variation of the traditional bench press that primarily targets the triceps while also engaging the shoulders as secondary muscles. This exercise is performed using a barbell, with the key difference being the grip: the palms face upward (supinated grip), which alters the angle of the press and shifts some of the emphasis to the triceps. To perform the movement, you lie on a flat bench and unrack the barbell with your hands placed wider than shoulder-width apart. The barbell is then lowered toward the chest in a controlled manner before being pressed back up to the starting position. The reverse grip helps reduce shoulder strain and provides a different range of motion compared to the traditional bench press, making it an effective variation for building arm strength and muscle definition.
How to Perform
Set Up Your Equipment
Ensure the equipment is properly set up.
You’ll need a flat bench with J-hooks or a power rack that allows you to lie flat on your back. The barbell should be racked at a height that lets you comfortably reach it with your arms slightly bent.
Adjust the safety pins (if available) so that they are at chest level when you are lying on the bench. This ensures safety if you fail to complete a rep, preventing the bar from falling on you. It's a good idea to have a spotter, especially when starting out.
Take the Proper Grip
Lie back on the bench with the bar above your chest, at eye level.
Your hands should be placed wider than shoulder-width apart with your palms facing you (supinated grip), and thumbs turned outward. This grip shifts more focus to the triceps.
Ensure there’s a slight bend in your wrists to allow the bar to rest comfortably in your palms. Unlike the standard bench press, your grip on the pinky side of your hands will be less pronounced due to the change in hand orientation.
Unrack and Position the Bar
From the starting position, extend your arms to lift the bar off the J-hooks.
Move the bar to a position directly above your chest, typically around the nipple line. Engage your core and slightly arch your upper back to activate your chest. This will lift your chest slightly above the level of the safety pins.
Be mindful of the form—your back should maintain a controlled arch, but avoid over-exaggerating it, especially if you’re new to the movement.
Lower the Barbell Safely
Begin lowering the bar by bending your elbows, letting the bar travel horizontally toward your body. Your upper arms should move downwards, and the bar should descend toward the lower part of your chest or just above the sternum.
Do not allow the bar to bounce off your chest. Keep the motion slow and controlled, focusing on the eccentric (lowering) phase of the movement. This ensures you’re working the muscles effectively while maintaining proper form.
Press the Bar Back Up
Once the bar reaches just above your sternum, reverse the motion by pressing the bar back up.
Ensure your elbows extend fully without locking, and keep your wrists straight to avoid unnecessary strain. Throughout the set, maintain a solid and controlled pace, focusing on pushing with your chest and triceps.
Rack the Bar
Once you’ve completed the desired number of reps, press the bar back up to the top position.
Hold the bar there with your arms extended and then carefully rack it back into the J-hooks to complete the set. Be cautious when racking the bar, especially if the weight is heavy.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Start with a light load: If you're new to the reverse grip bench press, begin with just the bar or very light weights. This allows you to get comfortable with the unique movement pattern before progressing to heavier loads.
Safety first: Always use safety pins or have a spotter, as the reverse grip can be less stable than the traditional grip. It's easy to lose control of the bar, especially when performing the exercise alone.
Mind your form: Maintain a slight arch in your back, but avoid excessive curvature. Focus on keeping your shoulder blades retracted throughout the movement to maintain proper alignment.
Gradual progression: As you become more familiar with the reverse grip bench press, slowly increase the weight. Don't rush to load the bar with heavy plates until you are confident with your technique.
How Not to Perform
Don't Use a Narrow Grip
Using a grip that’s too narrow can put excessive strain on your wrists and reduce the activation of the triceps.
Solution: Ensure your hands are positioned slightly wider than shoulder-width, allowing for optimal tricep activation. A wider grip also helps maintain a stable and safer posture during the lift.
Don’t Over-Arch Your Back
Exaggerating the arch in your lower back can lead to unnecessary strain on the spine and increase the risk of injury.
Solution: Keep your back slightly arched, but don’t overdo it. A natural arch is sufficient to activate the chest muscles, while minimizing stress on the lower back.
Don’t Let Your Wrists Bend Excessively
Allowing your wrists to bend too much under the weight can strain the joints and reduce control over the bar.
Solution: Maintain a neutral wrist position. Your wrists should be aligned with your forearms, and the bar should rest firmly in your palms without excessive wrist flexion.
Don’t Lower the Bar Too Far
Lowering the bar too far down your body can put unnecessary stress on your shoulders and reduce the effectiveness of the exercise.
Solution: Lower the bar to about the level of your sternum or just above it. The bar should move horizontally toward your body, not too deep down.
Don’t Bounce the Bar Off Your Chest
Bouncing the bar off your chest can cause unnecessary stress on the sternum and lead to poor form.
Solution: Always control the descent and stop just above your chest. Touching your chest lightly without bouncing is sufficient for proper form and safety.
Don’t Flare Your Elbows Too Much
Flaring your elbows too far out can place additional strain on your shoulder joints and reduce the focus on your triceps.
Solution: Keep your elbows at a 45-degree angle to your body, not too wide or too close to your torso. This ensures your triceps are the primary muscle group engaged.
Don’t Use Too Much Weight Too Soon
Using excessive weight before mastering the movement can compromise your form and increase the risk of injury.
Solution: Start with lighter weights to learn proper technique. Gradually increase the load as you gain confidence and strength in the movement.
Don’t Lift Your Feet Off the Ground
Lifting your feet off the floor can affect your stability, leading to loss of control and potential injury.
Solution: Keep your feet firmly planted on the ground throughout the exercise to maintain a stable base and proper body alignment.
Don’t Rush Through Reps
Performing the reverse-grip bench press too quickly reduces time under tension and can increase the likelihood of improper form.
Solution: Focus on slow, controlled movements, especially during the lowering (eccentric) phase. This maximizes muscle engagement and prevents jerky, unsafe motions.
Don’t Overextend Your Arms at the Top
Overextending your arms at the top of the press can lead to joint strain and unnecessary stress on the elbows and shoulders.
Solution: When pressing the bar back up, stop just before your arms lock out fully. Keeping a slight bend in the elbows helps protect the joints and maintain tension on the target muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
