Reverse Grip Bench Press

An upper chest-focused pressing exercise performed with a reverse (underhand) grip that also works the triceps effectively.

Instructions

1. Lie flat on a bench with your feet firmly on the floor or bench. Position your hands on the barbell with a reverse (underhand) grip, slightly narrower than shoulder-width.
2. Unrack the barbell and position it at mid-chest level with your arms extended. Maintain a firm grip and keep your shoulder blades retracted.
3. Take a deep breath and lower the barbell toward your chest in a controlled manner, keeping your elbows at approximately a 45-degree angle from your torso.
4. Touch the barbell lightly to your chest and pause briefly.
5. Drive the barbell upward explosively, pressing through your feet and using your chest and triceps to extend your elbows completely.
6. Lower the weight under control for the next repetition.
7. Complete all repetitions before racking the barbell.

Tips

• The underhand grip emphasizes the upper chest and triceps compared to standard bench press.
• Keep your shoulder blades retracted throughout the movement to protect your shoulders.
• Your range of motion may be slightly reduced due to the grip width, which is normal.
• Control the descent to maximize time under tension and muscle engagement.
• This variation is excellent for addressing pressing strength imbalances.
• Typically requires less weight than standard barbell bench press.