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Barbell Wide-Grip Reverse-Grip Bench Press
A barbell bench press variation using a wide underhand grip that targets the upper chest and triceps, used for upper body strength and hypertrophy; emphasizes shoulder stability.
About Exercise
Equipment
Barbell, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Shoulders
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest
Triceps
8/10Lateral Head, Medial Head
Shoulders
5/10Anterior Delts
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Lie on a flat bench with feet flat on the floor. Grip the barbell with a wide underhand grip, hands supinated and wider than shoulder-width.
- Unrack the barbell and position it over your upper chest.
- Lower the bar slowly to your upper chest, elbows tucked slightly.
- Press the bar upward explosively, extending arms fully.
- Lower the bar in a controlled manner back to start.
- Repeat for desired reps, racking the bar when done.
Coaching Tips
Form Cues
- Elbows in tight
- Wrist straight
- Squeeze chest at top
- Drive through heels
Breathing
Inhale as you lower the bar, brace your core, and exhale forcefully as you press up.
Tempo
3-1-1
Range of Motion
Lower until bar touches upper chest, elbows at 45 degrees from body; press until arms are straight but not locked.
Safety
Safety Notes
- Avoid if shoulder issues present
- Use spotter for heavy sets
- Warm up wrists and shoulders
Spotting
Spot from behind at hands level; assist on downward if needed, or use safeties in rack.
Common Mistakes
- Flaring elbows wide
- Bouncing bar off chest
- Gripping too wide causing wrist strain
- Arching back excessively
When to Avoid
- Shoulder impingement
- Wrist instability
Flexibility Needed
- Shoulder flexion to 180 degrees
Build Up First
- Master standard bench press
- Proper grip strength
Also known as
Wide Reverse Grip Bench Press, Barbell Supinated Wide Bench
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