Barbell reverse grip bench press

What it works

Primary muscle

Chest

Also works

Front deltsTriceps

Equipment

Barbell

Type

Compound · Push

Logged as

Weight × reps

Suggested rest

150 seconds

How to do it

1. 1Lie on a flat bench and take an underhand grip on the bar, hands about shoulder-width or slightly wider, thumbs wrapped round the bar.
2. 2Plant your feet, squeeze your shoulder blades together and unrack the bar, ideally with a spotter, as the grip can feel unstable at first.
3. 3Lower the bar towards your lower chest, keeping your elbows tucked close to your sides.
4. 4Touch the bottom of your chest lightly, then press the bar up and slightly back towards your shoulders.
5. 5Lock out with the bar over your shoulders, keeping your wrists stacked over your elbows throughout.

What to do instead

• Barbell reverse grip incline bench pressBarbell
• Dumbbell reverse bench pressDumbbell
• Barbell bench pressBarbell

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• Band chest flyResistance band