Barbell Wide Reverse Grip Bench Press

Muscles worked

Setup

1. Lie flat on the bench with your feet firmly planted on the floor and your shoulder blades retracted and depressed into the bench.
2. Grasp the barbell with a supinated (underhand) grip, palms facing toward your face, at a width wider than shoulder-width.
3. Ensure your wrists are neutral and aligned with your forearms before unracking the bar.
4. Unrack the barbell and hold it directly over your lower chest with your arms fully extended and elbows locked.

How to do it

1. Inhale and slowly lower the barbell toward your lower sternum or upper abdominal area, keeping your elbows tucked at roughly a 30 to 45-degree angle to your torso.
2. Touch the bar lightly to your chest without bouncing, maintaining constant tension in the pectorals.
3. Exhale and press the bar back up in a slight diagonal arc toward your face until your arms are fully extended.
4. Maintain a controlled tempo, focusing on a 2-second eccentric (lowering) phase and a powerful 1-second concentric (pressing) phase.

Form checklist

• Keep your elbows tucked toward your ribs; do not let them flare out to the sides.
• Maintain a slight arch in your lower back while keeping your glutes in contact with the bench at all times.
• Ensure the bar travels in a natural arc, ending over your upper chest/shoulders at the top.
• Keep your wrists straight and avoid letting the bar roll back toward your fingers.

Pro tips

• Focus on 'squeezing' your pinky fingers into the bar to better engage the triceps and stabilize the supinated grip.
• Always use a spotter or a power rack with safety pins, as the reverse grip is more prone to slipping than a standard grip.
• Visualize driving your back into the bench rather than just pushing the bar away to create a more stable pressing platform.

Make it harder

• Add a 2-second pause at the bottom of the rep to eliminate momentum and increase chest fiber recruitment.
• Implement a slow 4-second eccentric phase to maximize time under tension and muscle damage for hypertrophy.

Frequently asked

What muscles does the barbell wide reverse grip bench press work?

The barbell wide reverse grip bench press primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

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

The barbell wide reverse grip bench press uses barbell.

Is the barbell wide reverse grip bench press good for beginners?

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

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