Reverse Grip Overhead Press
Primary
Shoulders
Secondary
Triceps, Upper chest
Equipment
Barbell
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Reverse Grip Overhead Press is a compound pushing movement that primarily targets your shoulders. Use for front delt emphasis or as an alternative pressing pattern.
Everything You Need to Know About the Reverse Grip Overhead Press
The Reverse Grip Overhead Press is a intermediate difficulty exercise that targets your Front shoulders (anterior deltoid). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for front delt emphasis or as an alternative pressing pattern. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters seeking pressing variations. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Reverse Grip Overhead Press work?
Primary
Secondary
Stabilizers
Step-by-step: Reverse Grip Overhead Press
- 1
Grip the barbell with an underhand (supinated) grip at shoulder width.
- 2
Position the bar at shoulder height in front of your body.
- 3
Keep your elbows tucked close to your sides.
- 4
Press the bar overhead while maintaining the underhand grip.
- 5
Lock out fully at the top of the movement.
- 6
Lower with control to the starting position.
What are the best tips for the Reverse Grip Overhead Press?
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.
Mistakes to watch for on the Reverse Grip Overhead Press
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.
Who should do the Reverse Grip Overhead Press?
Intermediate lifters seeking pressing variations.
How to Program the Reverse Grip Overhead 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: 3-4 sets of 8-12 reps. Rest 90s.
What are good alternatives to the Reverse Grip Overhead Press?
Overhead Press (Barbell)
Dumbbell Shoulder Press
Other Variations
- Seated Reverse Grip Press
- Smith Machine Reverse Grip Press
This Exercise Is in Your Plan
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Safety Notes
- Start with lighter weight to learn the grip.
- Ensure secure grip before pressing heavy.
- Stop if wrist discomfort occurs.