Reverse Grip Bench Press

The upper chest builder — uses supinated grip to shift emphasis to upper pecs and triceps while creating a more shoulder-friendly pressing angle

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal)
Primary Muscles	Chest (Upper Emphasis)
Secondary Muscles	Triceps, Front Delts
Equipment	Barbell, Flat Bench, Rack, Spotter
Difficulty	⭐⭐⭐ Intermediate-Advanced
Priority	🔵 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Bench position: Lie with eyes slightly IN FRONT of bar (not directly under) — reverse grip changes unrack mechanics
2. Grip: UNDERHAND/SUPINATED — palms facing your face, thumbs wrapped around bar
3. Grip width: Narrower than regular bench — typically shoulder width to slightly wider
4. Shoulder blades: Retracted and depressed — "squeeze shoulder blades together and down"
5. Back arch: Natural arch, same as regular bench press
6. Foot placement: Feet flat on floor, stable base for leg drive

Equipment Setup

Equipment	Setting	Notes
Bar height	Slightly higher than normal bench	Reverse grip makes unracking more difficult
Safety bars	Just below chest level	CRITICAL — bar can slip with reverse grip
Spotter	Highly recommended	Reverse grip is less secure than pronated

Setup Cue

"Imagine doing a barbell curl setup, then lying back to press — that's your hand position"

Grip Safety

Critical grip considerations:

1. Thumbs MUST wrap around bar — suicide grip is extremely dangerous with reverse grip
2. Secure grip before unracking — chalk recommended
3. Bar should rest in heel of palm — not on fingers
4. Wrists slightly extended — not neutral like regular bench

Safety Warning

Reverse grip bench press has HIGHER risk of bar slipping than regular bench press. ALWAYS use:

• Spotter for unrack and rerack
• Full thumb wrap (never thumbless grip)
• Chalk or secure grip
• Safety bars set properly

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🔄 Execution

The Movement

🔧 Unrack

What's happening: Getting bar into position with reverse grip

This is the most dangerous part of the movement

1. Set grip securely with thumbs wrapped
2. Signal spotter for liftoff assistance
3. Spotter helps guide bar to lockout position
4. Position bar over UPPER chest (not shoulders like regular bench)
5. Establish control before starting first rep

Why spotter is critical: Unracking with reverse grip is awkward and the bar can slip

Tempo: Controlled, no rushing

⬇️ Lowering

What's happening: Controlled descent to upper chest

1. Take deep breath and brace
2. Lower bar with control — elbows stay CLOSER to body than regular bench
3. Bar path angles toward upper chest/collarbone area
4. Elbows naturally tuck (typically 30-45° from torso)
5. Touch bar to UPPER chest (near collarbone, NOT lower sternum)

Tempo: 2-3 seconds

Feel: Intense stretch in upper chest, forearms and biceps working to control bar

Critical difference: Bar touches much higher on chest than regular bench press

⏸️ Touch Point

What's happening: Bar contacts upper chest

1. Touch point is at or just below collarbone (upper pecs)
2. Light touch, no bouncing
3. Elbows tucked, not flared
4. Maintain grip security — easy to lose here
5. Shoulder blades stay retracted

Common error here: Letting bar drift too low toward normal bench press touch point. Stay high on chest.

Unique feel: The supinated grip creates a very different stretch pattern than regular bench

⬆️ Pressing

What's happening: Driving bar up and slightly back

1. Exhale and drive bar up powerfully
2. Press bar up and BACK toward face (different bar path than regular bench)
3. Use leg drive (same as regular bench)
4. Elbows stay relatively tucked throughout
5. Think "press back toward the rack"

Tempo: 1-2 seconds

Feel: Upper chest and triceps working intensely, different shoulder angle than regular bench

Bar path note: The reverse grip creates a more vertical bar path compared to regular bench

🔝 Lockout

What's happening: Full elbow extension over upper chest

1. Lock elbows fully at top
2. Bar should be over upper chest area (NOT over shoulders like regular bench)
3. Maintain grip security throughout
4. Shoulder blades stay retracted (don't protract)
5. Reset breath for next rep

Reracking: Signal spotter for assistance — reracking is as dangerous as unracking

Key Cues

Primary Cues

• "Curl the bar, then press it" — reminds you of hand position
• "Touch your throat, not your chest" — keeps touch point high (safely below actual throat)
• "Press back toward the rack" — correct bar path
• "Elbows in, not out" — prevents flaring
• "Squeeze the bar like it might slip" — maintains grip security

Tempo Guide

Goal	Tempo	Example
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up, no pause
Strength	2-0-1-0	2s down, no pause, 1s up, no pause
Control Focus	4-2-2-1	4s down, 2s pause, 2s up, 1s at top

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Pectoralis Major (Clavicular/Upper Fibers)	Horizontal adduction with shoulder flexion — reverse grip shifts focus to upper chest	█████████░ 90%
Triceps	Elbow extension — increased involvement due to grip and elbow position	████████░░ 85%

Secondary Muscles

Muscle	Action	Activation
Anterior Deltoid	Shoulder flexion — moderate involvement	██████░░░░ 55%
Biceps	Stabilization — unusual role in pressing movement	█████░░░░░ 45%

Stabilizers

Muscle	Role
Rotator Cuff	Stabilize shoulder in unusual pressing angle
Forearms	Grip security and wrist stability under reverse load
Core	Maintain position and transfer leg drive

Muscle Emphasis

Why this emphasizes upper chest: The supinated grip combined with higher touch point (near collarbone) creates greater shoulder flexion angle, which preferentially recruits the clavicular (upper) fibers of the pectoralis major.

Research support: Studies show 25-30% greater upper pec activation compared to standard bench press (Barnett et al., 1995; Lehman, 2005).

Tricep involvement: The narrower grip and supinated hand position increases tricep recruitment compared to wide-grip pronated bench press.

Comparison to Standard Bench Press

Muscle Group	Regular Bench	Reverse Grip Bench	Difference
Upper Chest	Moderate	Very High	↑ 25-30%
Mid/Lower Chest	High	Moderate	↓ 15-20%
Triceps	Moderate-High	Very High	↑ 15-20%
Front Delts	Moderate	Low-Moderate	↓ 10-15%
Biceps (stabilization)	Minimal	Moderate	↑ Significant

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Thumbless grip	Bar rests on palm without thumb wrap	Bar can roll out of hand — EXTREMELY DANGEROUS	Always wrap thumbs, use full grip
Too wide grip	Grip wider than moderate	Wrist strain, reduced stability, defeats purpose	Keep grip shoulder-width or slightly wider
Touch point too low	Bar touches mid/lower chest	Loses upper chest emphasis, awkward angle	Touch at upper chest/collarbone area
No spotter	Unracking/reracking alone	High risk of dropping bar	Always use spotter or skip this exercise
Flaring elbows	Elbows drift away from body	Shoulder stress, loses tricep emphasis	Keep elbows tucked 30-45°

Most Common Error

Touching too low on chest — many lifters default to their regular bench press touch point (lower sternum). With reverse grip, you MUST touch much higher (upper chest/collarbone area) to get the upper chest emphasis and maintain safe biomechanics. If you're touching at your normal bench spot, you're doing it wrong.

Self-Check Checklist

• Thumbs wrapped around bar (NEVER thumbless)
• Spotter assisting with unrack and rerack
• Grip width shoulder-width to slightly wider (not wide)
• Touch point at upper chest/collarbone (not lower sternum)
• Elbows tucked, not flared
• Safety bars properly positioned

Grip Security Check

Before every set, verify:

1. Chalk or dry hands
2. Bar seated in heel of palm
3. Thumbs wrapped completely around bar
4. Secure squeeze on bar
5. Wrists in stable position

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🔀 Variations

By Emphasis

Maximum Upper Chest

Variation	Change	Why
Reverse Grip Incline Bench	15-30° incline	Even more upper chest emphasis
Guillotine Reverse Grip	Lower to neck/upper chest, wider grip	Maximum upper pec stretch
Pause Reverse Grip Bench	2-3s pause at chest	Eliminates momentum, more time under tension

Tricep Emphasis

Variation	Change	Why
Close Grip Reverse Bench	Hands 12-16" apart	Maximal tricep involvement
Reverse Grip Floor Press	On floor, reduced ROM	Lockout/tricep emphasis
Reverse Grip Board Press	Boards on chest	Overload lockout portion

Safer Variations

Variation	Change	Why
Smith Machine Reverse Grip	Fixed bar path	Can't drop bar, safer learning tool
Reverse Grip DB Press	Dumbbells with supinated grip	Can drop weights safely if needed
Reduced ROM Reverse Grip	Shorter range of motion	Builds confidence with movement

Grip Width Variations

Grip Width	Emphasis	Difficulty	Wrist Stress
Narrow (12-16")	Triceps	Higher	Lower
Moderate (shoulder-width)	Balanced (recommended)	Moderate	Moderate
Wide (1.5x shoulder)	Upper chest	Lower	Higher

Equipment Variations

Equipment	Exercise Name	Safety	Best For
Barbell	Reverse Grip Bench (standard)	Lower (need spotter)	Experienced lifters
Smith Machine	Smith Reverse Grip Bench	Higher (fixed path)	Learning movement
Dumbbells	Supinated DB Press	Highest (can drop)	Home training, safety
Cambered Bar	Cambered Reverse Grip	Moderate	Wrist comfort

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% of Regular Bench)	RIR
Strength	3-4	4-8	2-3 min	70-85%	2-3
Hypertrophy	3-4	8-12	90-120s	65-75%	2-3
Muscular Endurance	2-3	12-15+	60-90s	55-65%	3-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	Middle-late on upper day	After main pressing, before isolation
Push/Pull/Legs	Middle on push day	After heavy bench, before accessories
Chest Specialization	Second exercise	After regular bench, emphasize upper chest
Upper Chest Focus	First or second	Primary upper chest builder

Frequency

Training Level	Frequency	Volume Per Session
Intermediate	1x/week	3 sets
Advanced	1-2x/week	3-4 sets
Upper Chest Focused	2x/week	3-4 sets (with other angles)

Progression Scheme

Progressive Overload

Reverse grip bench typically allows 70-85% of your regular bench press weight. Don't ego lift — this is an accessory movement for upper chest development, not a max strength exercise.

Sample Programming

Upper Chest Emphasis Day:

• Main: Bench Press 4x6 @ 80%
• Secondary: Reverse Grip Bench 4x8 @ 70%
• Accessory: Incline DB Fly 3x12
• Isolation: Cable Crossover 3x15

Push Day (PPL):

• Main: Bench Press 5x5
• Secondary: Incline DB Press 3x10
• Accessory: Reverse Grip Bench 3x10
• Accessory: Dips 3x8-12
• Isolation: Tricep Pushdowns 3x15

Chest Specialization:

• Main: Bench Press 4x8
• Upper Focus: Reverse Grip Bench 4x10
• Mid Focus: Flat DB Press 3x12
• Lower Focus: Decline Press 3x10
• Isolation: Cable Flies 3x15

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Notes
Smith Machine Reverse Grip	Learning movement pattern	Fixed path, safer
Incline Dumbbell Press	Similar upper chest emphasis, safer	Can drop weights if needed
Landmine Press	Shoulder-friendly, similar upper chest work	Natural arc

Progressions (Harder)

Exercise	When Ready	Challenge
Reverse Grip Incline Bench	Mastered flat version	Even more upper chest emphasis
Pause Reverse Grip Bench	Want more time under tension	2-3s pause at chest
Guillotine Reverse Grip	Advanced, want maximum stretch	Requires excellent control

Alternatives (Same Goal, Different Movement)

Upper Chest Focus

Alternative	Advantage	Safety
Incline Bench Press	More weight, standard movement	High
Incline Dumbbell Press	Unilateral, can drop weights	Very High
Low-to-High Cable Fly	Isolation, constant tension	Very High
Landmine Press	Natural arc, shoulder-friendly	High

Safer Pressing

Alternative	Why Safer
Incline DB Press	Can drop dumbbells, adjustable path
Smith Machine Reverse Grip	Fixed path, can't drop bar
Landmine Press	Natural arc, impossible to drop on yourself
Machine Incline Press	Fixed path, safety stops

Tricep + Upper Chest

Alternative	Equipment
Close Grip Bench Press	Barbell
Diamond Push-Up	Bodyweight
Neutral Grip DB Press	Dumbbells

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Wrist injury/pain	Reverse grip stresses wrists	Avoid or use neutral grip DB press
Bicep tendinitis	Supinated position under load may aggravate	Avoid until healed
Poor grip strength	Increased risk of bar slipping	Build grip strength first, use alternatives
Shoulder instability	Different angle may stress joint	Start very light, medical clearance

Stop Immediately If

• Bar feels like it's slipping (most dangerous aspect)
• Sharp wrist pain (not just discomfort from position)
• Bicep tendon pain
• Unable to maintain secure grip
• Sharp shoulder pain different from regular bench

Safety Protocol

MANDATORY safety measures:

1. Always use spotter — non-negotiable for unrack and rerack
2. Full thumb wrap — thumbless grip is extremely dangerous
3. Safety bars set — just below chest level
4. Start light — use 50-60% of regular bench to learn movement
5. Chalk recommended — improves grip security

Common Injuries & Prevention

Injury Risk	Cause	Prevention
Bar dropping	Slipping from reverse grip	Spotter, chalk, full grip, appropriate weight
Wrist strain	Excessive load in extended position	Proper weight, wrist mobility work
Bicep tendon strain	Overload in supinated position	Progressive loading, don't max out
Elbow pain	Poor bar path or excessive load	Correct technique, appropriate weight

Risk vs Reward Assessment

Reverse grip bench press is inherently riskier than regular bench press due to grip security issues. For many people, incline dumbbell press provides similar upper chest benefits with much lower risk. Only use reverse grip bench if:

1. You have a reliable spotter
2. You have good grip strength
3. You understand and accept the risks
4. You need the specific stimulus it provides

Safe Learning Progression

Week 1-2: Smith machine reverse grip (learn movement pattern) Week 3-4: Barbell reverse grip with empty bar + spotter (build confidence) Week 5-6: Add weight gradually (10-20 lb increments) Week 7+: Continue progressive loading with constant vigilance

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Horizontal adduction, flexion	Full pressing ROM	🟡 Moderate (different angle)
Elbow	Extension with forearm supinated	~90-180°	🟡 Moderate
Wrist	Extension under load	Moderate extension	🔴 High

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full pressing ROM	Can press overhead without pain	Not ready for reverse grip
Wrist	Can extend wrists under load	Can hold reverse grip bar comfortably	Work on wrist mobility first
Elbow	Full extension	Can lock out with supinated grip	May indicate bicep tendon issue

Joint Biomechanics

Unique biomechanical features:

Shoulder:

• Reverse grip creates more shoulder flexion (lifting arm toward head)
• Reduces horizontal abduction stress
• Can be more shoulder-friendly for some people
• Different impingement angle — may help or hurt depending on individual

Wrist:

• Extended position under load (not neutral)
• Increased stress compared to pronated grip
• Requires good wrist extensor strength
• Can improve wrist strength over time

Elbow:

• Supinated position engages bicep tendon
• Different stress pattern than pronated pressing
• May be problematic for those with bicep tendon issues

Shoulder Health Note

Interestingly, some people with shoulder pain during regular bench press can tolerate reverse grip bench press better due to the altered shoulder mechanics. The more vertical bar path and reduced horizontal extension can decrease impingement in certain cases. However, this is individual — always test carefully with light weights first.

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❓ Common Questions

Is reverse grip bench press safe?

It's safe IF done correctly with proper precautions: experienced spotter, full thumb grip, appropriate weight (70-85% of regular bench), and good technique. However, it's inherently riskier than regular bench press due to grip security concerns. Many people get similar upper chest benefits from incline pressing with lower risk.

Does it really work upper chest better?

Yes, research shows 25-30% greater upper pec activation compared to flat bench press (Barnett et al., 1995). The supinated grip combined with higher touch point creates more shoulder flexion, which preferentially recruits the clavicular (upper) fibers of the pectoralis major.

How much weight should I use?

Start with 50-60% of your regular bench press to learn the movement. Once comfortable, most people can work up to 70-85% of their regular bench press weight. The reverse grip, wrist position, and different biomechanics make it weaker than standard bench.

Do I need a spotter?

Yes, absolutely. The reverse grip makes unracking and reracking awkward and increases the risk of the bar slipping. A spotter should assist with both unrack and rerack, and be ready to assist during the set if needed.

Where should the bar touch?

Much higher than regular bench press — at or just below the collarbone (upper chest area). NOT at the lower sternum like regular bench. The higher touch point is what creates the upper chest emphasis.

Can I do this instead of incline bench?

You can, but most people find incline bench safer and more effective. Reverse grip bench is best used as a variation for those who respond well to it, not as a replacement for all incline work.

Why does my wrist hurt?

The reverse grip puts your wrists in extension under load, which is more stressful than the neutral position of regular bench. Solutions: reduce weight, work on wrist mobility, strengthen wrist extensors, or switch to a safer alternative like incline dumbbell press.

Should I use thumbless grip?

ABSOLUTELY NOT. Thumbless grip (suicide grip) is dangerous with regular bench press and extremely dangerous with reverse grip bench press. The bar can easily roll out of your hands. Always use full thumb wrap.

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📚 Sources

Muscle Activation Research:

• Barnett, C., et al. (1995). Effects of Variations of the Bench Press Exercise on EMG Activity — Tier A
• Lehman, G.J. (2005). The Influence of Grip Width and Forearm Pronation/Supination on Upper-Body Muscle Activation — Tier A
• Welsch, E.A., et al. (2005). Electromyographic Activity of the Pectoralis Major During Variations of the Bench Press — Tier A

Biomechanics:

• Saeterbakken, A.H., et al. (2011). Effects of Different Grip Types on Muscle Activity — Tier A
• Fees, M., et al. (1998). Upper Extremity Weight-Training Modifications — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming & Application:

• NSCA Exercise Technique Manual — Tier A
• Contreras, B. "Advanced Chest Training Techniques" — Tier C
• Jeff Nippard, "Science-Based Upper Chest Training" — Tier B

Safety Considerations:

• NSCA Essentials of Strength Training and Conditioning (Safety Protocols) — Tier A
• Escamilla, R.F., et al. (2007). Shoulder Muscle Activity During Bench Press Variations — Tier A

Historical Use:

• Anthony Clark (World Record Holder) popularized reverse grip bench press in powerlifting — Tier C
• Various powerlifting sources documenting technique — Tier C

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For Mo

When to recommend this exercise:

• User wants to emphasize upper chest development
• User has access to barbell, bench, and reliable spotter
• Intermediate-advanced lifter with good bench press foundation
• User has tried incline pressing and wants additional upper chest work
• User has shoulder issues with regular bench but tolerates reverse grip

Who should NOT do this exercise:

• Beginners → Master regular bench press first
• Wrist injury/pain → Suggest incline dumbbell press
• No reliable spotter → Absolutely do not recommend
• Poor grip strength → Build grip first or use alternatives
• Bicep tendon issues → Avoid supinated pressing under load
• Training alone → Too risky without spotter

Key coaching cues to emphasize:

1. "Thumbs wrapped around bar — ALWAYS"
2. "Touch your upper chest, not your lower chest"
3. "Press back toward the rack"
4. "Squeeze the bar like it might slip"

Common issues to watch for in user feedback:

• "The bar feels unstable" → Normal to some degree, but if excessive, reduce weight
• "My wrists hurt" → Common complaint — may need to switch to alternative
• "Where exactly should I touch?" → Upper chest/collarbone area, much higher than regular bench
• "It feels way weaker than regular bench" → Correct! Should use 70-85% of regular bench weight
• "I can't unrack it safely" → Needs spotter assistance

Programming guidance:

• Pair with: Regular bench press (as accessory after), rows, standard tricep work
• Avoid same day as: Multiple other bench variations (wrist fatigue accumulates)
• Typical frequency: 1x per week maximum
• Best as: Second or third exercise on upper/push day

Progression signals:

• Ready to progress when: Can complete all reps with controlled bar path and secure grip
• Add weight: 5 lbs when hitting top of rep range with perfect form
• Try variations when: Mastered basic version, want more challenge
• Regress if: Grip feels insecure, wrist pain develops, can't maintain control

SAFETY EMPHASIS for Mo:

• ALWAYS recommend spotter
• ALWAYS emphasize full thumb grip
• Suggest trying Smith machine version first
• Present incline dumbbell press as safer alternative
• If user reports ANY grip insecurity, immediately suggest switching to alternative

When to substitute:

• User has no spotter → Incline dumbbell press (can drop weights safely)
• User has wrist pain → Incline dumbbell press with neutral grip
• User has bicep tendon issues → Standard incline barbell bench
• User trains alone → Never recommend reverse grip barbell bench

Unique coaching points:

• This is a higher-risk exercise — benefits must outweigh risks for each individual
• For most people, incline pressing provides similar benefits with better safety profile
• Best used as occasional variation, not primary upper chest builder
• Grip security is paramount — never compromise on this
• The awkward unrack/rerack is often the most dangerous part

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Last updated: December 2024