How Do you Perform The Reverse Grip Bench Press Appropriately?

For a lot of lifters, the bench press is the star of their chest day workout.

But, before you decide for the standard version, I’d prefer to point your attention to a less well-known but equally helpful variation: the reverse grip bench press. While the usual bench press allows you to lift heavy, the reverse bench press is more shoulder-friendly and allows you to feel your pecs working much more.

It could look barely intimidating and isn’t a typical exercise you will often see within the gym, but that’s all of the more reason to know find out how to do it and the gains you’re missing out on.

So, when you’re able to revamp chest day to make it even simpler, the first step is to learn find out how to perform the reverse grip bench press, and step two is to begin doing it!

Table of Contents:

• What Is The Reverse Grip Bench Press?
• Reverse Grip Bench Press Muscles Worked
• Reverse Grip Bench Press vs Regular Bench Press: What’s The Difference?
• How To Do The Barbell Reverse Grip Chest Press
• Common Reverse Grip Bench Press Mistakes
• Reverse Grip Bench Press Advantages
• 4 Reverse Grip Bench Press Variations
• Reverse Grip Chest Press Alternatives
• How To Modify The Reverse Grip Chest Press
• How Do You Program The Reverse Grip Chest Press?
• FAQs

What Is The Reverse Grip Bench Press?

In a nutshell, the reverse grip bench press is analogous to a conventional bench press with one big difference: Your knuckles face toward your feet as a substitute of your face.

Using a supinated grip, which leads to your palms facing you, creates biomechanical changes to your body in the course of the movement, shifting the a part of your chest that the exercise primarily targets. In actual fact, the underhand bench press will goal the upper chest rather more than some other pressing variation, especially the standard bench press.

The reverse grip causes your elbows to tuck into the perimeters more and increases the space the bar will travel horizontally. Doing this means that you can touch the bar closer to your lower chest.

The reverse grip also emphasizes your biceps greater than the regular bench press. 

The reverse grip bench press doesn’t come without its faults, and it may be difficult for the wrists and forearms, especially when you are an inexperienced lifter. As with every recent lift, it’s going to require a slight learning curve and mastering the shape before adding heavier weights into the combination.

Reverse Grip Bench Press Muscles Worked

Your chest muscles are the celebs of the show when performing the reverse grip bench press. But they are not the one ones hard at work. Let’s take a more in-depth take a look at the muscles worked in the course of the reverse grip bench press.

• Pectoralis Major: The pec major is a fan-shaped slab in your upper chest that has two heads named after where they originate. The clavicular head makes up the upper chest muscles and attaches to the collarbone, while the sternocostal head makes up the lower chest and attaches to the sternum, costal cartilage, and collarbone. Within the reverse grip bench press, the upper chest fibers help with shoulder flexion, bringing the bar up and back in the course of the press¹. The opposite chest portions are still lively, however the upper chest gets probably the most activation.
• Pectoralis Minor: This smaller triangular-shaped muscle is beneath the pec major but still plays a very important role. It attaches to ribs three through five after which inserts into the shoulder blade. It provides stability to the shoulder joint, especially when the shoulder blades are protracted.
• Forearms: The extensors and flexors of your wrist are hard at work during this exercise as they stabilize and keep your wrist in a neutral position. The supinated and barely cocked back position may even be difficult in your grip.
• Biceps: The biceps is a two-headed muscle that sits on top of your upper arm within the front of your body. The bis work to flex your elbow, and through this movement, they receive twice the stimulus that an everyday bench press would offer in the course of the slow eccentric portion of the lift. It’s one in all the few pressing movements that provides this type of biceps work.
• Triceps: This three-headed muscle that sits on the back of your upper arm extends and stabilizes your elbow and the shoulder joint. They will likely be lively in the course of the pressing portion of the reverse grip bench press.
• Anterior Deltoid: The deltoid has three heads, but only the anterior deltoid receives a stimulus during this movement. This shoulder muscle is lively in the course of the shoulder flexion portion of the lift, allowing you to feel the upper chest contract. Where the regular bench press will be hard on the shoulders resulting from impingement, the reverse grip is best for shoulder health.

Reverse Grip Bench Press vs Regular Bench Press: What’s The Difference?

Except for the incontrovertible fact that your hands face different directions, several other things make these presses different. For one, the bench press targets more of the sternocostal head, whereas the reverse grip bench press targets more of the clavicular head.

It’s necessary to notice that simply because the reverse grip is more of an upper chest exercise, doesn’t mean it is not also a lower chest exercise. The lower chest muscles will still be worked in each lifts, just barely more in a conventional bench press.

The positioning of the hands and grip within the reverse grip bench also allows for a more extensive horizontal bar path as you lower down toward your lower chest. This, in addition to the external rotation of the shoulder, could make this more shoulder-friendly than an everyday bench press.

The underhand bench press also means that you can feel the pecs working rather more in the course of the press. Regardless that they’re hard at work, it is difficult for most individuals to feel their pecs contracting in an everyday bench press because there are such a lot of muscle groups at work while pushing a heavy weight.

The regular bench press will be more demanding in your shoulders, however the reverse grip will be difficult resulting from its increased need for wrist and forearm mobility. This implies it requires barely more coordination and body awareness to manage this lift, especially when you are a beginner.

The last difference is how the arm muscles work in the course of the two exercises. Through the bench press, the biceps work to help on the best way up while the triceps work on the best way down. The reverse grip provides an enormous stimulus and uses the biceps to assistance on the best way down, while the triceps get more activation in the course of the pressing portion of the lift.

In relation to selecting which one suits you, it’s going to rely upon your personal preference, weak points, and anatomy. If someone has shoulder pain during bench pressing, a reverse grip bench press could also be best for you.

Also, the reverse chest press is a very important exercise to incorporate when you are lacking within the upper chest department. But when you are a competitive lifter seeking to gain as much strength as possible, then bench press is your answer.

Correct Form For The Barbell Reverse Grip Chest Press

A vital thing to notice before starting the reverse grip chest press: It might probably be dangerous to carry the bar this manner, and it does increase the prospect of the bar slipping in your hands and falling when you aren’t careful.

It could seem easy to flip your hands the opposite way, but there are some essential guidelines you must understand before you do that exercise. Ensure to follow these critical setup cues, and at all times use a spotter until you’re comfortable with the movement.

Learn how to do the Barbell Reverse Grip Chest Press:

• Lie down on the bench and reach as much as grab the bar barely wider than shoulder-width apart. Palms ought to be facing up, and your thumbs ought to be facing the burden plates. Your knuckles will face your feet.
• Bend your wrists ever so barely to position the bar in your palms.
• Ensure your feet are firmly planted and inhale, bracing your core and lower body. It is best to have a slight arch in your back but nothing excessive. Ensure your shoulder blades are tucked down and touching the bench along together with your glutes.
• Un-rack the barbell and position it above your mouth. Slowly lower the burden until the bar gently touches your lower chest as when you were just attempting to touch your shirt. Your elbow position ought to be tucked into your sides.
• Push the barbell back as much as the starting position. Keep your elbows tucked in.
• Repeat for indicated reps.

Common Reverse Grip Press Mistakes

Master reverse grip bench presses by avoiding these common mistakes.

• Elbows flaring out: As you start to lower the bar, your elbows ought to be tucked in toward your sides. Don’t allow them to flare out.
• Grip too close: It’s crucial to establish together with your grip just wider than shoulder-width apart. This takes the emphasis off the upper chest and places more on the triceps. It will vary a bit from individual to individual so far as how much wider, nevertheless it’s key to not be too close.
• Incorrect bar path: This movement is different than the standard bench press. Within the reverse grip bench press, you must lower more toward your lower chest as a substitute of your nipple line. This means that you can get the up-and-back pressing form that hits the upper chest on the best way up.
• Not lowering down: Ensure you’re lowering to your chest, otherwise you will miss out on the increased range of motion for this horizontal press. If the burden is simply too heavy, lighten it up so you possibly can get down all the best way.
• Improper wrist position: First, make sure you don’t drop the bar on yourself. You would like a slight bend in your wrist to position the bar in your palm, but it is best to still feel like you make a fist and punching your hand as much as the ceiling. Over-extending your wrists can put you in danger for injury as well.

Reverse Grip Bench Press Advantages

Why perform the reverse grip bench press? I’ll offer you five awesome reasons to begin including it in your chest day workout.

1) Greater chest:

The most important profit is that this movement’s ability to construct your upper chest. Everyone has weak spots based on their genetics and training history, so when you see a hole spot under your collarbone, it’s time so as to add the barbell reverse grip bench press.

Keep in mind that although it focuses in your upper chest, it still prompts your entire chest muscles, so it has quite a lot of bang for its buck.

2) Construct strength:

You might not break your bench press record with this movement, but its unique positioning means that you can construct a stronger upper body.

It’s going to strengthen your biceps, anterior delts, and chest, which can translate to improving other compound lifts and constructing muscle.

3) Break up a boring program:

Most lifters realize that compound lifts ought to be the main target of their workout split, but let’s face it, sometimes the identical moves every week can get boring.

Adding the reverse grip bench press to your program generally is a fun approach to learn a recent skill and movement and break up the monotony of knowing that each Monday you’re heading to the gym to do an everyday bench press.

4) Protected for shoulders:

As we mentioned, the change to the grip allows your shoulder to be externally rotated more, making a safer bar path in your shoulders versus the usual bench press.

Whether you’re recovering from an injury and are working back to heavy bench pressing, have pain during bench pressing, or are only searching for movements that suit your body type higher, the reverse grip bench press is a extremely protected option when you master the shape.

5) Stronger wrists and forearms:

If you have got the patience to begin light and progress slowly, this movement will do wonders in your grip and forearms.

In a world where most of our time is spent holding a phone or using a pc, it’s essential to coach the grip in numerous positions.

4 Reverse Grip Bench Press Variations

Whether you are searching for more variety or do not have access to a barbell, I’ve got 4 great variations here so you’ll find the perfect fit for you.

1. Reverse grip dumbbell bench press:

https://www.youtube.com/watch?v=/uBRFq6sBzlQ

Reverse grip dumbbell presses are a superb alternative if the barbell version is simply too hard in your wrists. The dumbbells give your hands and wrists more freedom to maneuver while still enabling you to profit from the reverse grip.

Learn how to do the Reverse Grip Dumbbell Bench Press:

• Lie down on a bench holding your set of dumbbells and press them overhead to the starting position
• Turn your palms so your knuckles are facing your feet and slowly lower the weights down, keeping your elbows tucked in toward your body
• Exhale and press the weights back to the starting position.

2. Incline reverse grip bench press:

https://www.youtube.com/watch?v=/CHU3WWlIf3o

Just because the incline press allows you to hit your chest otherwise than in the standard bench press, the incline reverse grip bench press also allows you to goal different chest muscles. For this barbell bench press variation, you’ll perform the identical reverse grip movement but use an incline bench.

Doing it will increase upper chest activation even further². This may increasingly not be your ultimate strength pressing movement, nevertheless it has serious potential for chest hypertrophy.

Learn how to do the Incline Reverse Grip Bench Press:

• Arrange your incline bench at a 45-60 degree angle and reach up and grab the bar with knuckles facing your feet.
• Unrack the bar and center it over your mouth, and lower it all the way down to your lower chest while keeping your elbows tucked in.
• Press the bar up and back to the starting position.

3. Reverse grip decline bench press:

https://www.youtube.com/watch?v=/pKjBQcEc6kU

Much like the decline bench press, this variation will emphasize the lower chest greater than the upper. It’s a singular movement to focus on that area, however the position will be dangerous, so I like to recommend at all times using a spotter for this exercise.

Learn how to do the Reverse Grip Decline Bench Press:

• Set your decline bench up underneath your rack and reach up and grab the bar with a reverse grip.
• Unrack the bar and convey it above your mouth before lowering it to your upper chest.
• Press back up in the identical vertical line while keeping your elbows tucked.

4. Reverse grip smith machine:

https://www.youtube.com/watch?v=/Ki3FW4C_1Po

This is a wonderful variation when you are barely nervous about performing the reverse grip bench press and not using a spotter. When comparing the Smith machine vs free weights, the Smith machine provides the built-in spotter effect and means that you can control the movement to concentrate on your mind-muscle connection.

You might need to regulate your body position barely for the reason that Smith machine doesn’t have the liberty to maneuver that a barbell would.

Learn how to do the Reverse Grip Smith Machine:

• Set the Smith machine up at the identical position that you simply would perform a barbell bench press on a rack.
• Lay flat on the bench together with your feet planted on the ground and grab the bar with a reverse grip just outside shoulder width.
• Unrack the bar and lower it to the underside of your chest while keeping your elbows tucked.
• Press back to the starting position and repeat.

Reverse Grip Chest Press Alternatives

Any exercise emphasizing the upper chest makes for a superb alternative to the reverse grip bench press. Whether the benches are all full, your wrists are hurting in the course of the movement, or you only want a distinct upper body pump, these variations are great options to construct those pecs.

• Close Grip Bench Press
• Incline Bench Press
• Incline Dumbbell Bench Press
• Chest Dips
• Incline Banded Push Up

Learn how to Modify The Reverse Grip Chest Press

The reverse grip chest press is barely difficult to change, but some options exist. You need to use an EZ curl bar as a substitute of a straight one if you have got problems together with your wrist.

Another choice can be to make use of dumbbells, which allows your hands to rotate more. If this move still feels uncomfortable, try a few of the alternatives I suggested above, just like the close grip bench press or chest dips.

How Do You Program The Reverse Grip Bench Press?

The reverse grip bench press can function a warm up in your traditional bench press. Try using it as you pyramid up in weight and when you get into the heavier loads, switch to a conventional bench press.

It might probably even be used on the best way down for back offsets after heavy bench pressing. After ending your top sets, try doing 2 sets of 10-15 reps with a slow controlled tempo, specializing in a robust upper chest connection.

For muscular strength, try 3 sets of 8-12 reps. For muscle hypertrophy, try 3 sets of 12-15 reps and concentrate on a slow eccentric tempo. For muscular endurance or when you are recovering from an injury, try 3 sets of 15-20 reps with a lighter weight and moving slowly through the movement.

Reverse Grip Bench Press FAQs

Lingering questions regarding the reverse grip bench press. Let’s answer them!

Is the reverse grip bench press higher than the incline?

In relation to reverse grip bench press vs incline, the reverse grip is best for the upper chest. Nevertheless, each exercises will improve your upper body strength.

Is the reverse grip bench press protected?

It’s perfectly protected when you follow the security guidelines. Start with a light-weight load you possibly can handle, and use a spotter or safety pins.

What’s the reverse grip bench press good for?

It’s a incredible option for constructing your upper pecs and serving as a shoulder-friendly pressing movement.

Does the reverse grip bench press work the upper or lower chest?

It really works each but does a significantly better job targeting the upper chest.

Are you able to lift more with The reverse grip bench press?

Most lifters is not going to have the option to lift as much as they do with the standard bench press.