Strength Training · Bodybuilding
Reverse-Grip Bench Press
The reverse-grip bench press is a flat barbell press with an underhand grip. It trains your chest, triceps, and front shoulders while requiring careful control of the bar.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Lie faceup on the bench with your eyes beneath the racked bar.
- Plant your feet firmly on the floor.
- Draw your shoulder blades together against the bench.
- Grip the bar slightly wider than shoulder-width with palms facing toward your head and thumbs wrapped around it.
- Receive the handoff from your spotter at arm’s length above your shoulders.
- Lower the bar to your lower chest.
- Press the bar upward to straight arms above your shoulders.
- Guide the bar into both rack hooks with your spotter’s assistance after your final repetition.
Form cues
- Brace before each descent.
- Keep your butt on the bench.
- Touch softly; don’t bounce.
Common mistakes
- Wrists folding backwardSupport the bar over the heels of your palms with your wrists as close to straight as comfortable.
- Elbows flaring outwardKeep your elbows closer to your sides so your forearms stay beneath the bar.
- Forcing a narrow gripAdjust your hand spacing so the underhand position does not force your wrists or elbows into an uncomfortable angle.
Safety
The underhand grip can make the bar less secure during the handoff or rerack; a dropped bar can seriously injure your chest or neck. Excessive load or forced wrist positioning can also strain your wrists, elbows, or shoulders.
- Use rack safeties just below your chest-touch position, high enough to catch the bar when you flatten your arch.
- Secure the plates with collars.
- Practice with an empty or lighter training bar before adding weight gradually.
- End the set if your grip shifts or you can no longer control the descent.
If the underhand position causes wrist, elbow, or shoulder pain, choose a neutral-grip press and seek advice from a physiotherapist if symptoms persist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Olympic Flat Bench
- Powerlifting Barbell
- Weight Plate
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 2 min
Choose a load that leaves 2–3 repetitions in reserve rather than training to failure.