Reverse grip bench press: exercise technique, what muscles are working

The world of sports is diverse to the point of impossibility, we will not get tired of repeating it. For some classic exercises, different variations have been invented, such as the bench press. At the same time, the difference in the target muscles and the overall load is quite significant.

Today we will talk about the bench press with the reverse grip. Together with the expert, we will understand who this exercise is suitable for, what muscles it involves and how it differs from the classic version.

Master of Sports in Bodybuilding, Demix Ambassador

“What is the reverse grip bench press? It’s simple – it’s a variation of the classic exercise where the hands hold the bar with a reverse grip, i.e. the palms should be turned towards the face”.

Kazalo vsebine

Reverse grip bench press

It should be said that this exercise is hardly suitable for beginners. Even the usual version of this exercise is not the easiest at all. Technique is very important here, and inexperienced athletes often try to lift a lot of weight and get injured. The reverse grip will only add difficulties. It will make the movement less stable and less natural. That is, you will have to exert more effort than in the classic version, just to hold the bar at the weight.

At the same time, be careful with your wrist joints. At first, gently try the exercise once to understand how to do it correctly, to get used to it. The reverse grip is a specific position, so the wrists may feel uncomfortable.

Below we will tell you in detail how to do this exercise correctly, and you can try to perform it with an empty bar. But you should only include this bench press in your training plan if you are 100% sure. We recommend that you consult a specialist, consult with a fitness trainer, if you go to the gym. He will be able to determine whether you are ready to perform such elements. A doctor’s opinion will not be superfluous.

Classic variant of the bench press

What muscles are working?

Vladislav Lapshin: The exercise works the pectoral muscles and also includes synergistic muscles: the anterior delts and the triceps muscle of the shoulder.

As for the anterior delts, the reverse grip gives them a greater load compared to the classic bench press. The biceps also work with double force. Both stabilizer muscles and triceps are under great load in this exercise.

How to perform it correctly?

Let’s move on to the main thing – the technique. But before that, let us remind you of the importance of warming up. In this case, it will not only warm up your body and bring it to the load, but also prepare joints and ligaments. Let us remind you that this exercise can lead to injury if you do not pay proper attention to it.

Bench press with reverse grip

Tehnika

Lie on the bench so that the barbell is approximately at eye level.
Take the bar with a reverse grip, that is, the palms should be directed to the face. Your grip should be slightly wider than your shoulders.
Remove the barbell from the holders and slowly lower it to your chest while maintaining control of the movement.
Then raise the bar with your arms fully extended, exhale at this point.
Lower the bar to your chest again, controlling the smoothness of the movement.
Do not disrupt the rhythm of your breathing.
Pay special attention to the lowering of the bar, it should be fully controlled, do not make sudden movements in this phase.

Reverse grip

Variations and progression of the exercise

You can try to change the width of the grip. A wider or narrower grip will shift the focus to working different parts of the pecs.

Don’t forget about barbells – there are a huge variety of them. For example, a long or curved bar can change the load on your wrists and make the exercise more comfortable, reducing the risk of injury.

You can also change the incline of the bench. A 30-45° inclined bench or a bench with a negative incline, as well as changing the width of the grip, will adjust the load on different areas of the pectoral muscles. Try different variations and see which ones allow you to perform this exercise with more comfort and confidence, because that’s what matters most.

How do I keep safety in mind and what are the cautions?

The things we’re talking about are the basics of a successful workout and the physical development of the body as a whole. Without following the simplest rules, you won’t get far. And a serious athlete is distinguished by knowing all the rules and following them. Even if they may seem ridiculous to some people.

Vladislav Lapshin: Be sure to control your technique: it is critical to perform this exercise correctly to prevent injuries.

And once again we remind you of the importance of warming up – always start with warm-up exercises to prepare your muscles for the load. Warming up with CNS activation is a key part of your preparation. This is because your muscles, ligaments and joints get the “go to battle” command. The load that comes before the main workout warns your body that it’s going to be hard and you need to try harder.

And, as with any other exercise, increase the load gradually. Don’t overdo the weight, add it gradually. Because even if you are lucky and do not get injured, the muscles will experience overstrain and then will be sore for a long time.

Additional recommendations

The reverse grip bench press is not the most popular exercise in fitness and bodybuilding. It can be present in your arsenal, but not as a first priority, but as one of the exercises.

Vladislav Lapshin: I recommend you to pay attention to more classical workouts: barbell bench press, barbell or dumbbell press, as well as various exercises in “hummer” type machines, where you can work with free weight, but with a set trajectory.