The barbell wide reverse grip bench press is a chest exercise that targets the pectorals, with secondary emphasis on the tricep and shoulders. It involves lying on a bench and pressing a barbell with a wide, reverse (underhand) grip.
Also Works
TricepsShoulders
How to Perform
1
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
2
Grasp the barbell with a wide reverse grip, slightly wider than shoulder-width apart.
3
Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
4
Lower the barbell slowly towards your chest, keeping your elbows tucked in and your wrists straight.
5
Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Use a grip wider than shoulder width with palms facing you, and always have a spotter present.
•Lower the bar to the lower chest and focus on squeezing the pecs at the top of the press.
•Keep wrists straight and firmly locked throughout the movement to prevent the bar from rolling.
Common Mistakes
•Going too wide with the reverse grip, which severely compromises grip security and wrist health.
•Attempting heavy weight before being comfortable with the movement pattern and reverse grip.
•Not using a spotter, which is negligent for any reverse-grip barbell pressing.
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