Barbell Reverse Grip Bench Press
- Zielmuskel
- Pectoralis Major Sternal Head
- Synergistenmuskeln
- Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipment
- Barbell
- Körperregion
- Chest
- Typ
- Strength
The barbell reverse grip bench press is a chest-pressing variation that uses a supinated (underhand) grip to shift emphasis onto the upper chest. It primarily targets the chest (pectoralis major, sternal head), with strong assistance from the upper chest (clavicular head), front shoulders, and triceps. The reversed grip naturally tucks the elbows, making it a joint-friendly way to build pressing strength and upper-pec development.
Barbell Reverse Grip Bench Press: So führst du sie aus
- 1Lie flat on the bench with your eyes under the bar, feet planted firmly on the floor, and your shoulder blades pulled down and together.
- 2Grip the bar with a supinated (underhand) grip, palms facing toward your feet, at roughly shoulder-width with your thumbs wrapped around the bar.
- 3Unrack the bar carefully — ideally with a spotter — and hold it locked out over your upper chest with your arms fully extended.
- 4Lower the bar under control toward your lower chest, keeping your elbows tucked close to your torso as the supinated grip dictates.
- 5Let the bar lightly touch your lower chest without bouncing, keeping your wrists stacked over your elbows.
- 6Press the bar up and slightly back over your upper chest, driving through your feet until your arms are fully extended.
- 7Complete your reps, then re-rack the bar safely with control.
Technik-Tipps
- Keep your shoulder blades retracted and upper back tight throughout the set to protect your shoulders and create a stable pressing base.
- Let the supinated grip keep your elbows tucked toward your sides — don't fight it by flaring them out, which negates the variation's joint-friendly path.
- Start lighter than your standard bench press; the underhand grip is less stable and your wrists and biceps need time to adapt.
- Always use a spotter or set the safety arms in a rack, because unracking and racking an underhand bar is harder to control.
Häufige Fehler
- Loading the bar too heavy too soon, which strains the wrists and biceps and makes the unstable grip dangerous.
- Flaring the elbows wide instead of letting them tuck, which loses the upper-chest emphasis and stresses the shoulders.
- Letting the wrists bend backward under the load instead of keeping them stacked over the forearms, risking wrist strain.
- Lowering the bar to mid- or upper-chest like a standard bench, which fights the supinated grip's natural lower-chest bar path.
- Unracking or racking without a spotter, since the underhand grip gives you less control at the rack.
Häufig gestellte Fragen
What muscles does the reverse grip bench press work?
It primarily works the chest (pectoralis major, sternal head), with extra emphasis on the upper chest (clavicular head). The front deltoids and triceps assist as synergists.
Why use a reverse (underhand) grip on the bench press?
The supinated grip naturally tucks your elbows and shifts more work onto the upper chest and triceps. Many lifters also find it easier on the shoulders than a standard grip.
How wide should my grip be?
About shoulder-width is standard for the reverse grip. A narrower grip increases triceps involvement, but keep your wrists comfortable since the underhand position adds wrist stress.
Is the reverse grip bench press good for beginners?
It can be, but start light. The underhand grip is less stable than a standard bench press, so master the movement with manageable weight and a spotter before loading heavy.
