Primary
Chest
Secondary
Triceps, Biceps
Equipment
Barbell
Difficulty
Advanced
Type
Push
See how Reverse-Grip Bench Press could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Reverse-grip bench press flips your hand position so palms face you instead of away. This supinated grip externally rotates your shoulders and shifts the pressing angle to emphasize the upper (clavicular) chest fibers. It is an unusual movement that takes practice but provides a unique stimulus for upper chest development without the incline angle.
When to use it
Use for upper chest emphasis in push workouts or chest-focused sessions.
Who it's for
Advanced lifters wanting upper chest emphasis without incline. Those who find incline pressing uncomfortable on their shoulders. Experienced benchers looking for variety after standard grip variations plateau.
A spotter is mandatory for the unrack. The supinated grip makes it nearly impossible to safely unrack alone. Keep your wrists straight and elbows tucked. Touch low on your chest, not at your collarbones.
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Lie on a flat bench and grip the bar with palms facing you.
Use a shoulder-width or slightly wider grip.
Unrack the bar with a spotter's help.
Lower the bar to your lower chest.
Press back up to full extension.
Keep your elbows close to your body.
This grip emphasizes upper chest more.
Have a spotter help unrack.
Use lighter weight than regular bench.
Takes practice to master.
Use reverse-grip bench as a secondary movement after your main pressing work when you want upper chest emphasis without changing the bench angle. It works well for lifters whose shoulders tolerate the externally rotated position better than flared-elbow pressing. Pair with regular bench or incline for complete chest coverage.
Trying to unrack alone. The supinated grip makes unracking dangerous without a spotter to hand off the bar.
An inconsistent grip during the Reverse-Grip Bench Press can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Gripping too narrow reduces control. Use at least shoulder-width for stability.
An inconsistent grip during the Reverse-Grip Bench Press can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Loading the same weight as regular bench. This variation is awkward and requires lighter loads, especially while learning.
Loading more weight than you can control on the Reverse-Grip Bench Press often creates compensations that shift work away from your Upper chest. Reduce the load until each rep follows the intended path.
Advanced lifters wanting upper chest emphasis without incline. Those who find incline pressing uncomfortable on their shoulders. Experienced benchers looking for variety after standard grip variations plateau.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 8-10 reps. Rest 2min.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Reverse-Grip Bench Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Reverse-Grip Bench Press
The Reverse-Grip Bench Press primarily targets the Upper chest, making it an effective exercise for chest development. Secondary muscles worked during the Reverse-Grip Bench Press include Triceps, Biceps, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Reverse-Grip Bench Press as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Reverse-Grip Bench Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Reverse-Grip Bench Press is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Reverse-Grip Bench Press include: Incline Barbell Bench Press, Low-to-High Cable Fly. These exercises target similar muscle groups as the Reverse-Grip Bench Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.