Barbell Reverse Grip Overhead Press

Muscles worked

Setup

1. Set the barbell in a power rack at shoulder height.
2. Grip the bar with an underhand (supinated) grip, with hands positioned slightly wider than shoulder-width.
3. Step under the bar, unracking it so it rests across your upper chest and front deltoids.
4. Step back into a shoulder-width stance with your feet firmly planted and your knees slightly unlocked.

How to do it

1. Brace your core and exhale as you press the bar vertically toward the ceiling in a straight line.
2. At the top of the movement, fully extend your arms and slightly push your head forward to 'lock in' the position.
3. Inhale as you slowly lower the barbell back to the starting position on your upper chest using a controlled 3-second tempo.
4. Maintain a vertical forearm position throughout the entire range of motion.

Form checklist

• Keep your wrists stacked directly over your forearms; do not let the bar roll back into your fingers.
• Avoid excessive arching of the lower back by keeping your glutes squeezed and ribs tucked.
• Keep your elbows tucked forward and in front of your torso rather than flaring them out to the sides.
• Ensure the bar path stays as close to your face as possible without making contact.

Pro tips

• Focus on driving the weight through the heels of your palms to maximize force transfer and protect the wrists.
• Squeeze your shoulder blades together at the bottom of the rep to create a stable shelf for the bar before pressing.

Make it harder

• Perform the exercise from a seated position on a bench without back support to significantly increase the demand on your core.
• Add a 2-second pause at the level of your chin during the descent to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the barbell reverse grip overhead press work?

The barbell reverse grip overhead press primarily targets the deltoids, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the barbell reverse grip overhead press?

The barbell reverse grip overhead press uses barbell and weight plate.

Is the barbell reverse grip overhead press good for beginners?

The barbell reverse grip overhead press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals
• Band Behind Neck Shoulder PressIntermediate · deltoids
• Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids