Chest exercise

Reverse Grip Bench Press

How to do the Reverse Grip Bench Press with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Lie on the bench and take your initial grip. Your initial grip should be wider than shoulder-width apart, with your palms facing you and thumbs facing outward toward the ends of the barbell. You’ll need a slight bend in your wrists to allow the bar to rest firmly on your palm.…
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Illustration showing the Reverse Grip Bench Press
Targets

Muscles worked

Chest muscle Chest Primary Triceps muscle Triceps Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Barbell Barbell Flat bench Flat bench
Technique

How to do the Reverse Grip Bench Press

  1. 1 Lie on the bench and take your initial grip. Your initial grip should be wider than shoulder-width apart, with your palms facing you and thumbs facing outward toward the ends of the barbell. You’ll need a slight bend in your wrists to allow the bar to rest firmly on your palm.
  2. 2 Push the weight up until your arms are angled at 45 degrees at the top. Keep your arms extended and move the bar to the initial position above your chest.
  3. 3 Engage your core and slightly arch your upper back. Slowly lower the weight back down to chest height, elbows out to the sides.