Reverse Grip Bench Press: Ultimate Guide to Building Big Chest

Reverse Grip Bench Press: Exercise Overview

The reverse grip bench press is a variation of the traditional barbell bench press, designed to target the upper chest (pectoralis major) and triceps, with secondary engagement of the anterior deltoids and biceps. By using an underhand grip, this exercise shifts emphasis to the upper pecs and increases triceps activation, offering a unique stimulus for upper-body strength and muscle development. 

Ideal for building a balanced chest and enhancing pressing power, the reverse grip bench press is a valuable addition to chest-focused workouts, push routines, upper-body sessions, or full-body training programs. It requires careful technique to maximize effectiveness and minimize shoulder strain, making it suitable for lifters with some bench press experience (Schoenfeld, 2010). 

How to Perform the Reverse Grip Bench Press

1. Adjust the bench rack to an appropriate height and load the barbell with the desired weight. 
2. Lie flat on the bench with your feet firmly planted on the floor, grasping the bar with an underhand (supinated) grip, hands slightly wider than shoulder-width apart. 
3. Unrack the bar by extending your arms, holding it directly above your chest with elbows straight—this is your starting position. 
4. Lower the bar slowly and controlled toward the middle of your chest, keeping it aligned without touching your body. 
5. Pause briefly at the bottom, then press the bar back up to the starting position, stopping just short of locking out your elbows. 
6. Repeat for the desired number of repetitions, maintaining consistent form throughout.

Tips for Optimal Performance

• Control the Descent: Lower the bar slowly to maximize time under tension and engage the chest and triceps effectively, avoiding a fast drop that reduces muscle activation (Schoenfeld, 2016). 
• Maintain Stability: Keep your feet planted, glutes in contact with the bench, and shoulder blades pinned to the bench to ensure a stable base and proper force transfer (McGill, 2010). 
• Follow a Straight Bar Path: Lower the bar directly to your mid-chest and press straight up to maintain efficient mechanics and reduce shoulder strain (Escamilla et al., 2009). 
• Avoid Bouncing: Do not let the bar touch or bounce off your chest to maintain control and prevent injury. 
• Breathe Properly: Inhale as you lower the bar and exhale as you press it up to support core stability and muscle oxygenation (Wirth et al., 2016). 
• Use a Spotter for Safety: Especially with heavier weights, have a spotter to assist with unracking and ensure safety during the lift.