Reverse-Grip Bench Press

Technique

The reverse-grip bench press is a barbell bench press done with an underhand grip, palms facing you. The grip keeps the elbows close to the body and shifts more work to the upper chest and triceps, and many lifters find it easier on the shoulders, though it requires a spotter because the grip feels less secure.

Steps

1. Lie on a flat bench and grip the bar underhand, hands about shoulder-width apart, with a spotter ready
2. Unrack with straight arms and position the bar over the lower chest, shoulder blades pulled back
3. Lower the bar slowly to the lower chest or upper stomach, keeping the elbows close to the body
4. Press back up to straight arms, keeping the wrists stacked over the elbows

Common mistakes

• Training heavy without a spotter
• Letting the wrists bend far back under the bar

Variations

• Reverse-grip dumbbell press
• Close-grip bench press

FAQ