Barbell Reverse-Grip Bench Press
oec:barbell-reverse-grip-bench-press
A flat bench press variation performed with a supinated grip to place greater emphasis on the upper chest and triceps.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Reverse Grip Bench Press, Underhand Bench Press, Supinated Bench Press
How to do it
Setup
- Lie supine on a flat bench with your eyes directly under the racked barbell.
- Grasp the bar with an underhand (supinated) grip, hands set slightly wider than shoulder width.
- Retract and depress your scapulae, plant your feet firmly on the floor, and unrack the bar over your lower chest with assistance if available.
Movement
- Lower the barbell under control toward your lower sternum or upper abdomen, keeping your elbows tucked close to your torso.
- Lightly touch your torso without bouncing the bar off your ribs.
- Press the barbell upward and slightly backward until your elbows are fully extended over your chest.
Breathing
Inhale deeply as you lower the bar to your chest, hold briefly through the transition, and exhale forcefully as you complete the press.
Cues
- Tuck the elbows
- Squeeze the bar tightly
- Drive your feet through the floor
Common faults
- Flaring the elbows outward during the press.
- Keep elbows tucked tightly toward your sides throughout the descent and ascent to protect the wrists and shoulders.
- Excessive wrist extension under the bar.
- Position the barbell deep in the heel of your palms and keep your wrists stacked directly over your forearms.
- Touching the bar too high on the chest.
- Lower the bar to the lower sternum or upper abdomen to accommodate the natural path of the supinated forearm.
Safety
- Use a power rack with safety pins set just below chest level, or perform the exercise with an attentive spotter due to the increased risk of dropping a supinated bar.
Muscles
Joints
- Shoulder: Flexion, Horizontal adduction
- Elbow: Extension
- Shoulder blade: Isometric stabilization
- Wrist: Isometric stabilization
Details
- Movement
- Horizontal push, Push
- Modality
- Strength, Hypertrophy
- Mechanics
- compound
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- intermediate
- Equipment
- Barbell; Flat bench or Adjustable bench; Power rack or Squat rack
- Record
- Repetitions and Load
- Load
- external, total
Related
- variation of Barbell Bench Press
- substitute for Dumbbell Reverse-Grip Bench Press
Sources
- wger: Reverse Grip Bench Press, by bl0sh (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.