Primary
Shoulders
Secondary
Triceps, Upper chest
Equipment
Barbell
Difficulty
Intermediate
Type
Push
See how Reverse Grip Overhead 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.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
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.
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.
Browse all shoulders exercises
Also targets: Triceps, upper chest
Want Ely to consider Reverse Grip Overhead Press for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
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.
An inconsistent grip during the Reverse Grip Overhead 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.
Allowing elbows to flare out during the press.
Letting your elbows drift away from the intended path during the Reverse Grip Overhead Press can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Using too much weight before mastering the grip.
An inconsistent grip during the Reverse Grip Overhead 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.
Not maintaining the supinated grip throughout.
An inconsistent grip during the Reverse Grip Overhead 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.
Intermediate lifters seeking pressing variations.
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: 3-4 sets of 8-12 reps. Rest 90s.
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 Overhead Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
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.
Our library labels Reverse Grip Overhead Press as intermediate. 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 Overhead 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 Overhead 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 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.