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Reverse Grip Bench Press

Step by step instructions, muscle activation and variants for the Reverse Grip Bench Press.

MediumTriceps

About this exercise

The barbell reverse close-grip bench press uses a supinated (underhand) grip with hands placed close together on the bar. This combination shifts emphasis toward the triceps and upper chest while the supinated grip naturally reduces shoulder stress. It is a technically demanding press variation that rewards strict form.

How to Perform

  • Lie flat on a bench and grip the barbell with an underhand (supinated) grip, hands about shoulder-width apart or slightly narrower
  • Unrack the bar and hold it directly above your chest with arms fully extended
  • Brace your core and keep your feet flat on the floor
  • Lower the bar in a controlled arc to your lower chest, keeping elbows tucked close to your sides
  • Press the bar back up explosively, fully extending your arms at the top
  • Avoid letting the bar drift too far toward your face during the descent
  • Re-rack carefully after completing all reps

Muscle Activation

Primary
Triceps
Secondary
Front shouldersUpper chestMiddle chest

About the Reverse Grip Bench Press

The Reverse Grip Bench Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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