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All exercises

Barbell wide reverse grip bench press

Advanced

Barbell wide reverse grip bench press is a compound barbell exercise for the chest, also working the triceps and front delts.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Barbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
  2. 2Grasp the barbell with a wide reverse grip, slightly wider than shoulder-width apart.
  3. 3Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
  4. 4Lower the barbell slowly towards your chest, keeping your elbows tucked in and your wrists straight.
  5. 5Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Smith wide grip decline bench pressSmith machine
  • Barbell reverse grip decline bench pressBarbell
  • Barbell reverse grip incline bench pressBarbell
  • Barbell wide bench pressBarbell
  • Dumbbell reverse bench pressDumbbell
  • Wide-grip chest dip on high parallel barsBodyweight

Easier variations

  • Smith decline bench pressSmith machine
  • Smith machine reverse decline close grip bench pressSmith machine
  • Smith wide grip decline bench pressSmith machine
  • Barbell bench pressBarbell
Logged today · 3 min restBarbell wide reverse grip bench press

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