Reverse-grip Barbell Bench Press
Muscle Groups: Chest
Reverse-grip Barbell Bench Press focuses on Chest, with Shoulders, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Reverse-grip Barbell Bench Press with proper form and technique.
- 1
Lie on a flat bench with your feet flat on the ground. Hold the barbell with a reverse grip (palms facing you) slightly wider than shoulder-width apart.
- 2
Lower the barbell to your chest, keeping your elbows at about a 45-degree angle to your body.
- 3
Push the barbell back up to the starting position, ensuring your wrists remain straight throughout the movement.
Tips for Success
These tips will help you perform Reverse-grip Barbell Bench Press safely and effectively while maintaining proper form.
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Make sure to keep your back flat against the bench to avoid arching your spine.
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Don't drop the barbell; control the movement both up and down to maintain stability.
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Use a spotter when lifting heavy to ensure safety and support.
Secondary Muscles
While Reverse-grip Barbell Bench Press primarily targets Chest , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Reverse-grip Barbell Bench Press, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Reverse-grip Barbell Bench Press, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
