Reverse-Grip Bench Press

How to perform the Reverse-Grip Bench Press

1. Lie on a flat bench and grip the bar with a supinated (underhand) grip slightly wider than shoulder width.
2. The underhand grip tucks the elbows tightly and shifts emphasis toward the upper chest, similar to a low incline.
3. Unrack carefully with a spotter, since the reverse grip is less stable than a standard bench press.
4. Lower the bar under control to the lower chest with the elbows kept close to the torso.
5. Press the bar up and slightly back over the shoulders, keeping the wrists from bending back under the load.
6. Lock out over the shoulders, then reset before the next rep; keep the thumbs wrapped for grip security.

Suggested working range: 6–10 reps. Default progression: double progression.

Common mistakes

• •Unracking without a spotter, since the supinated grip is far less secure than a standard bench.
• •Letting the wrists bend backward under the load so the bar rolls out of the palms.
• •Flaring the elbows out instead of keeping them tucked, which loses the upper-chest bias.
• •Gripping without wrapping the thumbs, leaving the bar able to slip from an underhand grip.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.