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Barbell Reverse-Grip Shoulder Press
Barbell overhead press using a supinated grip that targets anterior deltoids and triceps to build upper body strength and shoulder hypertrophy; emphasizes front shoulders more than standard press.
About Exercise
Equipment
Barbell, Plates, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Shoulders, Biceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts
Triceps
8/10Lateral Head, Medial Head
Chest
6/10Upper Chest
Shoulders
5/10Medial Delts
Biceps
3/10Long Head
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Set barbell in squat rack at chest height and load plates. Grip bar underhand slightly wider than shoulders, unrack to front rack position, step back with feet shoulder-width.
- Brace core and inhale deeply.
- Press bar overhead by extending elbows and driving through shoulders.
- Push head forward slightly as bar passes face.
- Fully extend arms overhead with bar aligned over shoulders.
- Exhale and lower bar controlled to upper chest.
- Keep elbows under bar throughout descent.
- Repeat for reps while maintaining neutral spine.
Coaching Tips
Form Cues
- Elbows forward under bar
- Drive through shoulders
- Head through window
- Core tight
- Neutral wrists
- Full lockout
Breathing
Inhale during descent, exhale forcefully during ascent while bracing core.
Tempo
3-1-1
Range of Motion
Lower bar to upper chest with elbows under bar; extend arms fully overhead until locked out, bar aligned with ears.
Safety
Safety Notes
- Avoid if acute shoulder impingement or wrist issues
- Start with light weights to build mobility
- Use wrist wraps for heavy loads
- Maintain neutral spine to protect lower back
- Do not press behind neck
- Consult professional if elbow pain occurs
Spotting
Spot from behind or sides grasping bar near elbows; assist upward on failed reps. For safety, use rack safeties set at chest height.
Common Mistakes
- Flaring elbows outward
- Arching lower back excessively
- Incomplete range at top
- Gripping too narrow
- Allowing bar to drift forward
- Locking knees in standing
When to Avoid
- Shoulder impingement
- Wrist instability
- Acute elbow pain
Flexibility Needed
- Shoulder flexion to 160 degrees
- Wrist extension flexibility
Build Up First
- Master basic overhead press form
- Core bracing competency
Also known as
Reverse Grip Overhead Press, Supinated Barbell Shoulder Press, Reverse Grip Military Press
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