How to do a Reverse Grip Bench Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Barbells
Flat Bench
Workouts with Reverse Grip Bench Press
Instructions for Proper Form
A unique compound exercise that targets the upper chest, triceps, and shoulders with an emphasis on the upper pectoral muscles. Performed by gripping the barbell with an underhand (supinated) grip and pressing it upwards from the chest, this variation alters the angle of force and increases activation of the upper chest compared to the traditional bench press. The reverse grip also places greater emphasis on the triceps, making it beneficial for those looking to enhance upper body strength with a focus on the upper chest and arm definition. It requires careful attention to form to ensure safety and effectiveness.
- Lie flat on your back onto a flat bench and grab the barbell just outside shoulder width apart with a reverse grip so that your palms are facing towards your head. Lower the barbell down towards your lower chest by bending your elbows and keeping your elbows 45 degrees from your torso. Controllably return to the starting position.
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Alternatives & Variations to Reverse Grip Bench Press
1. Barbell Bench Press
99.2 mSCORESWAPPED 198 TIMESBench Press is one of the three Powerlifting movements, and one of the most common upper body exercises. It’s a fantastic compound exercise that can help you build strength in your chest, shoulders, and triceps. It’s a staple in most fitness programs, and is often used as a metric for tracking upper body strength in general.
2. Dumbbell Incline Bench Press
99 mSCORESWAPPED 58 TIMESDumbbell Incline Bench Press is a variation on the more standard Barbell Incline Bench Press. This compound exercise primarily targets the chest, but the incline also places more emphasis on the shoulders. The use of dumbbells makes this exercise more unstable than its barbell counterpart, while also forcing you to address any strength discrepancies between sides.
3. Dumbbell Bench Press
99.7 mSCORESWAPPED 53 TIMESDumbbell Bench Press is a variation on the standard Bench Press. Like Bench Press, this compound exercise primarily targets the chest, while also training the triceps and shoulders. The use of dumbbells allows for greater instability which can help you become more stable on pushing movements in general, while also isolating each side of the body to prevent you from compensating for any weaknesses between sides.
4. Machine Fly
98.2 mSCORESWAPPED 50 TIMESMachine Fly is a variation on the more standard Dumbbell Fly. This isolation chest exercise primarily targets the chest, but also recruits the shoulders. The use of a machine makes the exercise more stable allowing you to focus on exertion or learn the movement with minimal risk of injury. This is a great exercise for beginners looking to learn the movement, or advanced lifters looking to push this movement to it’s limit.
5. Barbell Incline Bench Press
98.9 mSCORESWAPPED 49 TIMESBarbell Incline Bench Press is a variation on a standard Bench Press. Similar to Bench Press, this compound exercise primarily targets your chest, but this variation places much more emphasis on your shoulders and upper chest.
6. Dumbbell Fly
98.3 mSCORESWAPPED 47 TIMESDumbbell Fly’s are one of the most common isolation chest exercises, and for good. It primarily targets the muscles in the chest, but also recruits the shoulders for stability. The use of dumbbells ensures that you’re targeting each side of the body independently, and prevents compensating for any weaknesses between sides. In addition the isolated nature of this exercise is a great way to fatigue your chest, and focus on building both muscle mass and increasing strength in your chest.
7. Machine Bench Press
93.5 mSCORESWAPPED 46 TIMESMachine Bench Press is a compound exercise the primarily targets the chest, shoulders, and triceps. The use of a machine forces you to use a fixed range of motion which can be a great way to learn the movement, or to focus your effort on exertion rather than stability.
8. Dumbbell Squeeze Press
91.1 mSCORESWAPPED 45 TIMESSimilar to other Bench Press variations, this compound exercise primarily targets your chest, shoulders, and triceps. Unlike many other variations, some of the tension from this exercise is caused by pressing two dumbbells together rather than simply relying on the weight of those dumbbells. This helps maintain more tension in your chest throughout the movement without relying on other pieces of equipment. The positioning of the dumbbells can also take some tension out of your shoulders, and helps to further isolate your chest.
9. Cable Crossover Fly
97.3 mSCORESWAPPED 44 TIMESCable Crossover Fly is an isolation exercise that targets the chest. It’s a variation on the more standard Dumbbell Fly, and can easily be adapted to further isolate specific areas of the chest. Using cables to add resistance allows you to keep more consistent tension on your chest, as well as control the angle that the resistance is coming from.
10. Alternating Dumbbell Bench Press
82 mSCORESWAPPED 41 TIMESAlternating Dumbbell Bench Press is a variation on the more standard Dumbbell Bench Press. Like other Bench Press variations, this compound exercise primarily targets your chest, shoulders, and triceps. By alternating arms, you add instability and a greater need for core stabilization, helping to address any strength discrepancies between sides. This variation can also increase time under tension, making it an excellent exercise for muscle endurance.