Why should I use a reverse grip instead of a standard grip?

The reverse grip increases activation of the clavicular head, or upper chest, and can be more comfortable for lifters with certain shoulder impingements.

Is the reverse grip bench press dangerous?

It can be risky if the bar slips; always use a suicidal grip (thumb around the bar) and preferably perform this exercise with a spotter or inside a power rack with safety pins.

Where should the bar touch my chest?

Unlike the standard bench press, the bar should touch lower on the torso, typically around the base of the sternum or upper abdominals.

How to Do the Reverse Grip Bench Press

Master the reverse grip bench press to build your upper chest and triceps. Learn proper form, safety tips, and common mistakes in this guide.

How to Perform

Lie flat on a weight bench and plant your feet firmly on the ground to provide a stable base.
Grip the barbell with your palms facing toward your face, spaced slightly wider than shoulder-width apart.
Carefully unrack the bar and hold it directly above your chest with your arms fully extended.
Lower the barbell slowly toward your lower chest or upper abdomen while keeping your elbows tucked close to your ribcage.
Pause briefly when the bar touches your torso then press it back up in an arched motion until your elbows are locked out.
Exhale as you complete the repetition and ensure the bar follows a controlled path back to the starting position.

Common Mistakes

Flaring the elbows out wide, which places excessive stress on the wrists and shoulders.
Using an excessively wide grip that compromises grip stability and wrist alignment.
Bouncing the bar off the ribcage rather than maintaining a controlled tempo.
Attempting to lift the same weight used for a standard bench press without adjusting for grip strength.

Muscles Worked

Primary movers

Chest

Stabilizers

Triceps
Anterior Deltoids
Forearms

Related Guides

Chest · Chest