Barbell Reverse Grip Bench Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Barbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Deltoids, Triceps, Triceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Reverse Grip Bench Press
How to: Barbell Reverse Grip Bench Press
- Lie on a flat bench with a barbell at arm's length above your chest.
- Grip the barbell with a reverse grip (palms facing you) at shoulder width.
- Lower the barbell slowly to your chest, keeping your elbows at a 45-degree angle.
- Push the barbell back to the starting position, fully extending your arms.
Common Mistakes
- Lifting the feet off the ground.
- Failing to lower the barbell in a controlled manner.
- Overextending the elbows at the top of the lift.
Modifications
- Use a lighter weight to focus on form.
- Perform the press with a resistance band if barbell lifting is difficult.
Tips
- Maintain a steady grip on the barbell.
- Keep your feet flat on the ground and your back pressed against the bench.
- Lower the barbell in a controlled manner to your chest.
Barbell Reverse Grip Bench Press Alternatives
Tags
chest
strength
pectoralis
barbell
upper body
triceps