Reverse Grip Bench Press

Key Takeaways

Welcome, fitness enthusiast! Reverse Grip Bench Press – sounds like an advanced move, doesn’t it? But, let’s break it down and make it simple for you. Not only is this exercise fantastic for targeting certain muscles, but with our easy guide, you’ll have it down in no time. Remember, every expert was once a beginner. Ready for the journey?

Why Reverse Grip Bench Press?

Ah, the question on everyone’s mind. What’s the deal with the Reverse Grip Bench Press? If you’ve been hitting the bench press the conventional way, you might’ve overlooked this alternative grip. But here’s the thing: this nifty variation is stellar for targeting the upper portion of your chest (the clavicular pectoralis) and, to a degree, your triceps. What’s more, if you’ve got shoulder issues, this can be a more comfortable option. That’s two birds – comfort and effective muscle targeting – with one stone!

How to Master the Reverse Grip Bench Press

Hey newbie, don’t sweat! We’ve got you covered. Here’s a step-by-step guide to help you nail the Reverse Grip Bench Press:

  1. Positioning is Key: Lie flat on your bench. Ensure your feet are firmly planted on the ground, and your eyes are right under the bar.
  2. Grip Matters: Now, grip the bar with your palms facing you. Your hands should be just beyond shoulder-width apart.
  3. Lift Off: With the help of a spotter, unrack the bar. Hold it straight above you with your arms fully extended.
  4. Slow and Steady: Lower the bar to your upper chest. Your elbows should stay close to your torso.
  5. Press On: Push the bar back up to the starting position.
  6. Repeat: Now, do it again! And again. You’ve got this!

Remember, form is more important than weight. Always prioritize doing the exercise correctly over lifting heavier weights.

Target Muscles

Wondering what muscles are grinding during the Reverse Grip Bench Press? Here’s the lowdown:

  • Upper Chest (Clavicular Pectoralis): This is the main muscle worked during this exercise. That’s what makes it a fantastic option for those looking to sculpt their upper pecs.
  • Triceps: They play a significant supportive role. The underhand grip engages them more than the regular bench press.

Pro Tips for Maximum Gains

Because we’re all about helping you get the best out of your workout, here are some essential tips:

  1. Start Light: As a beginner, get the form right before adding more weight.
  2. Engage Your Core: This isn’t just about the chest. Keeping your core tight will offer stability.
  3. Consistent Breath: Inhale as you lower the bar, exhale as you push up.
  4. Safety First: Always have a spotter, especially when trying a new exercise.
  5. Mix It Up: Incorporate the Reverse Grip Bench Press into your routine, but also vary your exercises for a well-rounded workout.


1. Is the Reverse Grip Bench Press suitable for beginners?
Absolutely! It might take some getting used to, but with the right form, you’ll master it in no time.

2. What does the Reverse Grip Bench Press work?
Primarily, it targets the upper chest. It also engages the triceps significantly.

3. How is this different from a regular Bench Press?
The grip! Instead of palms facing away, in the Reverse Grip Bench Press, your palms face you.

4. Are there any risks involved?
Like any exercise, improper form can lead to injuries. Always prioritize form over weight, and consider working with a trainer.

5. How often should I incorporate this into my routine?
Depending on your goals, 1-2 times a week should be effective.

6. Can I do this without a spotter?
While it’s possible, especially with lighter weights, it’s always safer to have a spotter.

7. Do I need any special equipment?
Just a bench and a barbell. Some prefer using an Olympic bar for better grip.

8. How many sets and reps do you recommend?
For beginners, 3 sets of 8-12 reps with lighter weight to start. As you progress, adjust accordingly.

9. Can this help with shoulder pain experienced in regular bench press?
For some, yes. The grip change can be more comfortable on the shoulders, but always consult a professional if experiencing pain.

10. Why isn’t this as popular as the regular bench press?
It’s simply less known, but its effectiveness for the upper chest and the benefits for those with shoulder discomfort make it a worthy addition to any routine.

There you have it! Whether you’re trying to jazz up your chest routine or looking for a comfortable alternative, the Reverse Grip Bench Press might be your new best friend. Keep pushing, stay consistent, and happy lifting from all of us at AH7! 🏋️‍♂️💪

Leave a Reply

Your email address will not be published. Required fields are marked *