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Barbell Reverse-Grip Bench Press
A barbell bench press variation with an underhand grip that targets upper chest and triceps to build strength and hypertrophy while easing shoulder stress.
About Exercise
Equipment
Barbell, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Biceps, Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest
Triceps
9/10Lateral Head, Medial Head, Long Head
Shoulders
6/10Anterior Delts
Biceps
4/10Forearms
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Position flat bench in power rack with bar racked at eye level when lying down. Lie back with feet flat, grip bar overhand to unrack, lower to chest, then switch to underhand grip.
- Unrack bar with overhand grip and position over upper chest.
- Lower bar in arc to touch lower chest with elbows tucked.
- Switch to underhand grip while bar rests on chest.
- Press bar up in arc to full arm extension over face.
- Exhale and drive through upper chest and triceps.
- Repeat for reps, then re-rack with spotter assistance.
Coaching Tips
Form Cues
- Elbows tucked to sides
- Squeeze upper chest at top
- Maintain wrist neutrality
- Drive bar in slight arc
- Keep shoulder blades retracted
Breathing
Inhale deeply during lowering phase; brace core and exhale forcefully during press.
Tempo
3-1-1
Range of Motion
Lower bar until it touches lower chest or upper abdomen; press to full elbow extension without hyperextending shoulders.
Safety
Safety Notes
- Use spotter for unracking and failed reps
- Set safety pins at chest height
- Start with light weight to master grip transition
- Avoid if wrist or shoulder pain present
Spotting
Spotter positions hands under bar near wrists; assist on unrack, provide lift-off if needed, and catch bar on failed rep by guiding to chest.
Common Mistakes
- Bouncing bar off chest
- Flaring elbows outward
- Incomplete grip switch
- Locking elbows at top
- Excessive lower back arch
When to Avoid
- Acute shoulder impingement
- Wrist instability
- Recent pectoral strain
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist extension without pain
Build Up First
- Master standard bench press form
- Comfortable with barbell handling
Also known as
Reverse Grip Bench Press, Underhand Bench Press, Supinated Grip Bench Press
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