How to do the Reverse Grip Bench Press
- Lie on the bench, placing your feet flat on the floor for stability.
- Grip the bar underhand, about shoulder width, thumbs around it.
- Lower the bar to your lower chest, keeping your elbows close to your sides.
- Press the bar upward and slightly back toward your shoulders, straightening your arms fully.
Full technique — 7 steps
- Lie on the bench with eyes directly under the bar and feet planted flat.
- Take an underhand grip about shoulder width, palms facing toward your head, thumbs wrapped around the bar.
- Unrack the bar and hold it directly over your shoulders with arms fully extended.
- Inhale deeply, tighten your stomach, and keep your shoulder blades pulled back into the bench.
- Lower the bar to your lower chest, keeping your elbows close to your sides and forearms vertical.
- Pause briefly when the bar lightly touches your chest without sinking or bouncing.
- 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
Compared with similar variants
| Reverse Grip Bench Press | Barbell Bench Press | Dumbbell Bench Press | Barbell Incline Bench Press | |
|---|---|---|---|---|
| Level | Intermediate | Intermediate | Beginner | Intermediate |
| Technique to learn | moderate | moderate | moderate | moderate |
| How tiring | moderate | high | moderate | high |
| Wrist | moderate | low | low | low |
| Elbow | moderate | low | low | low |
| Equipment | Barbell, Flat bench, Squat rack | Barbell, Flat bench, Squat rack | Dumbbells, Flat bench | Barbell, Adjustable bench, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
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
- Easier Feet Up Barbell Bench Press
- This exercise Reverse Grip Bench Press
- Harder Barbell Larsen Press
- Harder Barbell Spoto Press
Too hard for now? Start with the Feet Up Barbell Bench Press.
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).
