Chest
Reverse Grip Bench Press
The Reverse Grip Bench Press is a strength exercise with a barbell for your chest. Share of the load in the Zulta muscle model: mid chest 31%, upper chest 20% and front delts 13%.
How to do it
- Lie on a flat bench with your eyes slightly in front of the bar.
- Grip the bar with palms facing your head, hands about shoulder-width apart.
- Unrack the bar with a spotter's help and hold it over your shoulders.
- Lower the bar to your lower chest with the elbows tucked close to your sides.
- Press back up to straight arms over your shoulders.
Tips
- Always use a spotter: the underhand grip makes the bar harder to control.
- Keep the wrists straight and the thumbs wrapped firmly around the bar.
Common mistakes
- Using a thumbless grip.
- Letting the wrists bend back.
- Lowering the bar to the upper chest.
Muscles worked by the Reverse Grip Bench Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Supinated grip raised clavicular pec activity in Lehman 2005. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Reverse Grip Bench Press alternatives
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Frequently asked questions
What muscles does the Reverse Grip Bench Press work?
Mainly the mid chest, upper chest and lower chest. The front delts, triceps (lateral head) and triceps (medial head) assist.
Is the Reverse Grip Bench Press good for beginners?
The Reverse Grip Bench Press is rated advanced. If you are new, learn the Low Incline Barbell Press first and build up from there.
What is a good alternative to the Reverse Grip Bench Press?
For example the Low Incline Barbell Press, Low Incline Dumbbell Press and Decline Push Up. They train mostly the same muscles, some with different equipment.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
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