Barbell Wide Reverse Grip Bench Press

Perform the Barbell Wide Reverse Grip Bench Press to effectively target your lower chest and triceps.

IntermediateChest Barbell

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Barbell Wide Reverse Grip Bench Press

Compound

Barbell Reverse Grip Bench Press

Chest · Pectoralis Major Sternal Head · Barbell

Intermediate

Compound

Barbell Wide Bench Press

Chest · Pectoralis Major Sternal Head · Barbell

Intermediate

Compound

Barbell Weighted Bench Press

Chest · Pectoralis Major Clavicular Head · Barbell

Intermediate

Compound

Barbell Bench Press

Chest · Pectoralis Major Sternal Head · Barbell

Intermediate

Description

A variation of the classic bench press, this exercise targets the chest muscles with a wide reverse grip on the barbell.

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How to do Barbell Wide Reverse Grip Bench Press

01
Setup
Lie on a flat bench with your eyes directly under the barbell. Position your feet flat on the floor for stability.
02
Setup
Grip the barbell with a wide, supinated (palms facing you, reverse) grip, slightly wider than shoulder-width apart. Unrack the barbell, holding it directly over your lower chest with arms fully extended.
03
Inhale and slowly lower the barbell towards your lower chest, maintaining control. Ensure your elbows tuck slightly towards your body, not flaring out excessively.
04
Once the barbell lightly touches your lower chest or is just above it, powerfully exhale and press the barbell back up to the starting position. Focus on contracting your lower chest and triceps.
05
Fully extend your arms at the top, but avoid locking your elbows. Repeat for the desired number of repetitions, maintaining tension throughout the movement.

Tips

Maintain a slight arch in your lower back and keep your shoulder blades retracted and pressed into the bench throughout the movement to provide a stable base and protect your shoulders.
Control the eccentric (lowering) phase of the lift; a slower descent increases time under tension and muscle activation.
Focus on driving the barbell up through your lower chest and triceps, imagining pushing yourself away from the bar rather than just pushing the bar up.
Use a spotter, especially when attempting heavier weights, as the reverse grip can feel less stable initially and pose a risk if the bar slips.

Common mistakes

Flaring elbows out excessively places undue stress on the shoulder joints; keep your elbows tucked slightly towards your body to protect your shoulders and better engage your triceps and lower chest.
Not fully extending at the top reduces the range of motion and limits muscle activation; ensure a full extension of the arms without locking the elbows to maximize chest and triceps engagement.
Using too narrow a grip shifts the emphasis excessively to the triceps and reduces chest involvement; ensure your grip is wide enough to feel the chest working effectively.

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Questions

What muscles does Barbell Wide Reverse Grip Bench Press work?

Barbell Wide Reverse Grip Bench Press primarily targets Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii.

Is Barbell Wide Reverse Grip Bench Press good for beginners?

Barbell Wide Reverse Grip Bench Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Barbell Wide Reverse Grip Bench Press?

You need Barbell to perform Barbell Wide Reverse Grip Bench Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Barbell Wide Reverse Grip Bench Press?

Maintain a slight arch in your lower back and keep your shoulder blades retracted and pressed into the bench throughout the movement to provide a stable base and protect your shoulders. Control the eccentric (lowering) phase of the lift; a slower descent increases time under tension and muscle activation. Focus on driving the barbell up through your lower chest and triceps, imagining pushing yourself away from the bar rather than just pushing the bar up. Use a spotter, especially when attempting heavier weights, as the reverse grip can feel less stable initially and pose a risk if the bar slips.

What are common mistakes when doing Barbell Wide Reverse Grip Bench Press?

Flaring elbows out excessively places undue stress on the shoulder joints; keep your elbows tucked slightly towards your body to protect your shoulders and better engage your triceps and lower chest. Not fully extending at the top reduces the range of motion and limits muscle activation; ensure a full extension of the arms without locking the elbows to maximize chest and triceps engagement. Using too narrow a grip shifts the emphasis excessively to the triceps and reduces chest involvement; ensure your grip is wide enough to feel the chest working effectively.