# Reverse Grip Bench Press

A flat barbell bench press with an underhand grip, palms facing toward your head. The bar comes down to the lower chest with the elbows close to your sides. Trains the chest, with more upper-chest and triceps work than the standard grip.

- Intermediate · Compound
- Equipment: Barbell, Flat bench, Squat rack
- HD video: https://media.seto.fit/exercises/barbell-reverse-grip-bench-press/video/male.mp4
- HTML: https://seto.fit/exercises/reverse-grip-bench-press/

## Muscles worked

- Upper chest: 9/10
- Mid chest: 8/10
- Triceps: 7/10
- Front delts: 6/10
- Biceps: 3/10
- Rotator Cuff: 3/10

## How to do the Reverse Grip Bench Press

1. Lie on the bench, placing your feet flat on the floor for stability.
2. Grip the bar underhand, about shoulder width, thumbs around it.
3. Lower the bar to your lower chest, keeping your elbows close to your sides.
4. Press the bar upward and slightly back toward your shoulders, straightening your arms fully.

### Full technique — 7 steps

1. Lie on the bench with eyes directly under the bar and feet planted flat.
2. Take an underhand grip about shoulder width, palms facing toward your head, thumbs wrapped around the bar.
3. Unrack the bar and hold it directly over your shoulders with arms fully extended.
4. Inhale deeply, tighten your stomach, and keep your shoulder blades pulled back into the bench.
5. Lower the bar to your lower chest, keeping your elbows close to your sides and forearms vertical.
6. Pause briefly when the bar lightly touches your chest without sinking or bouncing.
7. Press the bar upward and slightly back toward your shoulders while exhaling.

## Common mistakes

- Bouncing the bar off chest
- Elbows flaring too wide
- Wrists bending back excessively
- Using a thumbless grip
- Lifting hips off the bench
- Bar drifting toward the neck

## Form cues

- Keep forearms vertical
- Keep elbows close to sides
- Thumbs wrapped around bar
- Keep wrists straight
- Press back toward shoulders

## How much to do

- **Strength** (good fit): 3–5 sets of 4–6 reps · rest 2 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 6–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance**: 2–3 sets of 12–15 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Neutral Grip Dumbbell Incline Bench Press](https://seto.fit/exercises/neutral-grip-dumbbell-incline-bench-press/), [Alternating Dumbbell Bench Press](https://seto.fit/exercises/alternating-dumbbell-bench-press/)
- **Cable machine**: [Cable Bench Press](https://seto.fit/exercises/cable-bench-press/)
- **Machine**: [Machine Incline Chest Press](https://seto.fit/exercises/machine-incline-chest-press/), [Alternating Machine Incline Chest Press](https://seto.fit/exercises/alternating-machine-incline-chest-press/)
- **Suspension trainer**: [Suspension Trainer Decline Push-Up](https://seto.fit/exercises/suspension-trainer-decline-push-up/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Dumbbell Incline Bench Press](https://seto.fit/exercises/dumbbell-incline-bench-press/) — Beginner
- Easier: [Feet Up Barbell Bench Press](https://seto.fit/exercises/feet-up-barbell-bench-press/) — Intermediate
- **This exercise: Reverse Grip Bench Press — Intermediate**
- Harder: [Barbell Larsen Press](https://seto.fit/exercises/barbell-larsen-press/) — Advanced
- Harder: [Barbell Spoto Press](https://seto.fit/exercises/barbell-spoto-press/) — Advanced

## Quick answers

### What muscles does the Reverse Grip Bench Press work?

Primary: Upper chest 9/10, Mid chest 8/10. Also works: Triceps 7/10, Front delts 6/10, Biceps 3/10, Rotator Cuff 3/10.

### Which joints does the Reverse Grip Bench Press load?

Wrist: moderate, Elbow: moderate, Shoulder: low. Wrist — lighter options: Barbell Bench Press, Dumbbell Bench Press, Barbell Incline Bench Press.

### When should I do the Reverse Grip Bench Press in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.

### How many sets and reps of the Reverse Grip Bench Press?

Strength: 3–5 sets of 4–6 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–15 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Reverse Grip Bench Press?

Dumbbells: Neutral Grip Dumbbell Incline Bench Press, Alternating Dumbbell Bench Press. Cable machine: Cable Bench Press. Machine: Machine Incline Chest Press, Alternating Machine Incline Chest Press. Suspension trainer: Suspension Trainer Decline Push-Up.

### What is an easier version of the Reverse Grip Bench Press?

Feet Up Barbell Bench Press (Intermediate), Dumbbell Incline Bench Press (Beginner).

### What is a harder version of the Reverse Grip Bench Press?

Barbell Larsen Press (Advanced), Barbell Spoto Press (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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