Reverse Grip Barbell Bench Press

Reverse Grip Barbell Bench Press is an advanced compound push using barbell, bench. It loads Chest.

Why this lift

The Reverse Grip Barbell Bench Press is a advanced compound push lift. It primarily loads Chest. Triceps, Shoulders help. You need barbell, bench. Most programs place it near the start of a session, while you are fresh.

Chest work in a program is mostly presses and flies. The bar path and elbow angle matter more than grinding extra kilos with a bounced rep. This one asks for control and existing strength. Skip it until the easier variations in this library feel solid.

Muscles worked

• Primary: Chest
• Secondary: Triceps, Shoulders

Setup

• Set barbell, bench. Shoulder blades packed, wrists stacked, feet planted.

How to do it

1. Lower under control, then press. Keep Chest as the prime movers.
2. Lock out without shrugging the shoulders into the ears.

Coaching cues

• Elbows under the load.
• Press yourself away from the weight.

Common mistakes

• Flaring and losing the lats. Tuck slightly and stay packed.
• Bouncing the bottom. Own the pause, then press.

How to program it

Treat the Reverse Grip Barbell Bench Press as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

Estimate a training max with the 1RM calculator from a heavy set of 3–5, then work in percentages instead of guessing the next jump.

If the Reverse Grip Barbell Bench Press does not agree with you, Assisted Dip trains Chest with a different setup.

Related lifts

• Assisted Dip Chest
• Barbell Bench Press Chest
• Barbell Guillotine Press Chest
• Barbell Larsen Press Chest
• Cable Chest Press Chest
• Cable Crossover Chest

FAQ

What muscles does the Reverse Grip Barbell Bench Press work?

The Reverse Grip Barbell Bench Press works Chest (primary), Triceps, Shoulders (secondary).

What equipment do I need for the Reverse Grip Barbell Bench Press?

You need barbell, bench.

Is the Reverse Grip Barbell Bench Press suitable for beginners?

No. The Reverse Grip Barbell Bench Press is marked advanced. Build the pattern with the easier related lifts first.