Primary
Shoulders
Secondary
Triceps, Upper chest
Equipment
Barbell
Difficulty
Intermediate
Type
Push
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The reverse grip overhead press flips your grip to underhand (supinated), dramatically changing which shoulder muscles lead the press. The underhand grip emphasizes your front delts and upper chest more than standard pressing. It feels unusual but provides a unique pressing stimulus.
When to use it
Use for front delt emphasis or as an alternative pressing pattern.
Who it's for
Intermediate lifters seeking pressing variations.
Grip the bar with palms facing up at about shoulder width. Keep your elbows tucked forward and close to your body—they'll naturally stay closer than with overhand grip. Press straight up. The position feels awkward at first; start very light until the pattern feels natural.
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Also targets: Triceps, upper chest
See where Reverse Grip Overhead Press fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
Grip the barbell with an underhand (supinated) grip at shoulder width.
Position the bar at shoulder height in front of your body.
Keep your elbows tucked close to your sides.
Press the bar overhead while maintaining the underhand grip.
Lock out fully at the top of the movement.
Lower with control to the starting position.
The reverse grip emphasizes the front deltoids heavily.
Keep elbows forward and close to the body throughout.
Use lighter weight than standard overhead press.
Great for those who experience discomfort with regular grip.
Use reverse grip pressing when you want to emphasize front delts and upper chest during pressing, or when standard grip bothers your shoulders. Some lifters find this grip more comfortable due to the different shoulder rotation. Include it occasionally for variety rather than as a staple.
Grip too narrow causing wrist discomfort.
A poor grip during the Reverse Grip Overhead 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.
Allowing elbows to flare out during the press.
Letting your elbows drift wide during the Reverse Grip Overhead Press shifts load onto your shoulder joint instead of your Front shoulders (anterior deltoid). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Using too much weight before mastering the grip.
A poor grip during the Reverse Grip Overhead 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.
Not maintaining the supinated grip throughout.
A poor grip during the Reverse Grip Overhead 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.
Intermediate lifters seeking pressing variations.
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: 3-4 sets of 8-12 reps. Rest 90s.
MySetPlan places Reverse Grip Overhead Press inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Reverse Grip Overhead Press
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Frequently Asked Questions About the Reverse Grip Overhead Press
The Reverse Grip Overhead Press primarily targets the Front shoulders (anterior deltoid), making it an effective exercise for shoulders development. Secondary muscles worked during the Reverse Grip Overhead Press include Triceps, Upper chest, providing additional training stimulus. Stabilizer muscles engaged include Core, Rotator cuff.
The Reverse Grip Overhead Press is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters seeking pressing variations. Focus on proper technique and consider starting with easier variations.
For the Reverse Grip Overhead Press, the recommended approach depends on your goals. 3-4 sets of 8-12 reps. Rest 90s. For strength, use 5-8 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
The Reverse Grip Overhead Press typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Reverse Grip Overhead Press include: Overhead Press (Barbell), Dumbbell Shoulder Press. These exercises target similar muscle groups as the Reverse Grip Overhead Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.