Reverse Grip Bench Press: How-to, Tips & More
The Reverse Grip Bench Press is a advanced compound exercise for your chest. You do it with barbell, bench and rack. It is a good fit when your goal is both strength and muscle growth.
Besides the chest, it also works your triceps and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
How to do the Reverse Grip Bench Press
- Lie on a bench and hold the bar with an underhand grip, just outside shoulder width.
- Unrack and hold the bar over your shoulders.
- Lower it to your lower chest, elbows tucked.
- Press back up.
Reverse Grip Bench Press tips
- Always use a spotter or safeties. The grip is easy to lose.
Sets and reps
Most lifters do well with 4 to 10 reps per set, and 4 to 10 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Barbell, Bench, Rack
Type
Compound
Reverse Grip Bench Press alternatives
Barbell Bench Press
Chest
Dumbbell Bench Press
Chest
Dumbbell Hex Press
Chest
Smith Machine Bench Press
Chest
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Floor Press
Barbell
Chest Dips
Dip bars
Frequently asked questions
What muscles does the Reverse Grip Bench Press work?
The Reverse Grip Bench Press mainly works your chest, with help from your triceps and shoulders.
How many sets and reps should I do?
A good starting point is 4 to 10 reps per set, and many lifters get the best results between 4 to 10 reps. Use a weight that leaves one or two reps in reserve.
Is the Reverse Grip Bench Press good for beginners?
It is rated advanced, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Reverse Grip Bench Press?
You need barbell, bench and rack.
Add Reverse Grip Bench Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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