Exercise guide
Barbell Reverse Grip Bench Press
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
The Barbell Reverse Grip Bench Press is a compound movement that emphasizes the upper pectorals and triceps while reducing stress on the shoulder joints. It is particularly effective for building upper chest mass and improving lockout strength due to the supinated grip.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on the bench with your feet planted firmly on the floor for stability.
- Grip the barbell with a supinated (palms facing you) grip, slightly wider than shoulder-width apart.
- Retract your shoulder blades and maintain a slight natural arch in your lower back.
- Carefully unrack the bar and hold it directly over your lower chest with arms fully extended.
How to do it
- Inhale and lower the bar in a controlled arc toward your lower sternum or upper abdomen.
- Keep your elbows tucked close to your ribcage throughout the descent to protect the shoulders.
- Exhale and press the bar back up to the starting position, following the same slight arc.
- Maintain a controlled tempo, focusing on a 2-second eccentric phase and a powerful 1-second concentric press.
Form checklist
- Keep wrists neutral and stacked over the forearms; do not let them roll backward.
- Ensure elbows stay tucked toward the torso rather than flaring out.
- Maintain constant contact between your glutes and the bench.
- Avoid bouncing the bar off your chest at the bottom of the rep.
Pro tips
- Focus on 'squeezing' your pinky fingers into the bar to better engage the triceps and stabilize the grip.
- Visualize pushing your body away from the bar rather than just pushing the bar up to maximize pectoral recruitment.
Make it harder
- Add a 2-second pause at the bottom of the movement to eliminate momentum and increase time under tension.
- Perform the exercise with a slow 4-second eccentric phase to maximize muscle fiber breakdown.
Frequently asked
- What muscles does the barbell reverse grip bench press work?
- The barbell reverse grip bench press primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the barbell reverse grip bench press?
- The barbell reverse grip bench press uses barbell.
- Is the barbell reverse grip bench press good for beginners?
- The barbell reverse grip bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.