Chest
Reverse Grip Bench Press
A powerful barbell variation designed to emphasize the upper chest while reducing shoulder joint strain.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.