Reverse Grip Overhead Press
Primary
Shoulders
Secondary
Triceps, Upper chest
Equipment
Barbell
Difficulty
Intermediate
Type
Push
Reverse Grip Overhead Press
Demo coming soon
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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.
What muscles does the Reverse Grip Overhead Press work?
Browse all shoulders exercises
Also targets: Triceps,
Want Reverse Grip Overhead Press in your program?
Get a personalized plan with sets, reps, and progression built in.
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.
When to Use the Reverse Grip Overhead Press
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.
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
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.
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Reverse Grip Overhead Press — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No charge for 7 days
Related Content
Safety Notes
- Start with lighter weight to learn the grip.
- Ensure secure grip before pressing heavy.
- Stop if wrist discomfort occurs.