Reverse-Grip Bench Press
Primary
Chest
Secondary
Triceps, Biceps
Equipment
Barbell
Difficulty
Advanced
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your chest, the Reverse-Grip Bench Press is a solid advanced-level pushing movement in the compound category. Use for upper chest emphasis in push workouts or chest-focused sessions.
Everything You Need to Know About the Reverse-Grip Bench Press
The Reverse-Grip Bench Press is a advanced exercise exercise that targets your Upper chest. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for upper chest emphasis in push workouts or chest-focused sessions. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced lifters wanting variety. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Reverse-Grip Bench Press — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Reverse-Grip Bench Press?
- 1
Lie on a flat bench and grip the bar with palms facing you.
- 2
Use a shoulder-width or slightly wider grip.
- 3
Unrack the bar with a spotter's help.
- 4
Lower the bar to your lower chest.
- 5
Press back up to full extension.
- 6
Keep your elbows close to your body.
What are the best tips for the Reverse-Grip Bench Press?
This grip emphasizes upper chest more.
Have a spotter help unrack.
Use lighter weight than regular bench.
Takes practice to master.
Common Reverse-Grip Bench Press mistakes
Grip too narrow which reduces stability and power.
A poor grip during the Reverse-Grip Bench Press limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
No spotter for unracking.
During any pressing movement like the Reverse-Grip Bench Press, this mistake reduces how effectively your Upper chest can produce force. Focus on the muscle you're trying to work — if you can't feel your Upper chest driving the movement, something is off.
Using too much weight.
Loading more weight than you can control on the Reverse-Grip Bench Press forces compensatory movement patterns that bypass your Upper chest. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Reverse-Grip Bench Press — who it's best for
Advanced lifters wanting variety.
How to Program the Reverse-Grip Bench Press
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 8-10 reps. Rest 2min.
What are good alternatives to the Reverse-Grip Bench Press?
Other Variations
- Reverse-Grip Incline Press
- Smith Machine Reverse Grip
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Reverse-Grip Bench Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Must have a spotter for unracking.
- Practice with light weight first.