Barbell Wide 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 wide reverse grip bench press is a chest-focused pressing variation performed with a wide, underhand (supinated) grip. It primarily targets the chest (pectoralis major, sternal head), with strong help from the front shoulders, upper chest (clavicular head), and triceps. The reverse grip keeps your elbows tucked and shifts emphasis onto the upper-chest fibers, making it a useful alternative to the standard bench press.
Barbell Wide Reverse Grip Bench Press: So führst du sie aus
- 1Lie flat on the bench with your eyes under the bar, feet planted firmly, and your shoulder blades pulled down and together against the bench.
- 2Take a wide, underhand (supinated) grip on the bar — palms facing your feet, hands set wider than shoulder-width with thumbs wrapped around the bar.
- 3With a spotter's help, unrack the bar and hold it locked out directly over your upper chest with your arms fully extended.
- 4Lower the bar under control toward your lower-to-mid chest, keeping your elbows tucked close to your sides rather than flaring out.
- 5Let the bar lightly touch your chest without bouncing, keeping your wrists stacked over your elbows throughout.
- 6Press the bar back up and slightly toward your face, driving through your chest and triceps until your arms are fully extended.
- 7Complete your reps with control, then re-rack the bar with the spotter guiding it back onto the hooks.
Technik-Tipps
- Always use a spotter — a wide reverse grip is far less stable than a standard grip, and the bar is harder to control or bail out of if a rep stalls.
- Keep your shoulder blades retracted and your upper back tight to protect your shoulders and build a stable pressing base.
- Start lighter than your standard bench press; the supinated grip is unfamiliar and you need to groove the path before loading heavy.
- Keep your elbows tucked toward your sides through the whole rep — this is what directs tension onto the upper chest and triceps.
- Set the rack's safety arms at chest height as a backup in case the bar slips or you fail a rep.
Häufige Fehler
- Benching with a wide reverse grip without a spotter, which is dangerous because a slipping or supinated grip can drop the bar onto your chest or throat.
- Letting your wrists bend backward under the load instead of keeping them stacked over your forearms, which strains the wrist joint.
- Flaring your elbows out wide, which undoes the reverse grip's tucked-elbow advantage and stresses the shoulders.
- Going too heavy too soon before you have grooved the unfamiliar bar path, raising the risk of losing control.
- Bouncing the bar off your chest to force the weight up, which removes muscular tension and risks injury.
Häufig gestellte Fragen
What muscles does the wide reverse grip bench press work?
It primarily works the chest (pectoralis major, sternal head), with the front deltoids, upper chest (clavicular head), and triceps acting as synergists. The reverse grip biases more of the work toward the upper-chest fibers.
Why use a reverse (underhand) grip on the bench press?
The supinated grip keeps your elbows naturally tucked and shifts emphasis onto the upper chest and triceps. Many lifters also find it easier on the shoulders than a standard wide overhand grip.
Do I need a spotter for the reverse grip bench press?
Yes. A wide reverse grip is especially unstable and the bar is hard to bail if a rep fails, so always have a spotter unrack and watch your set, and set the rack's safety arms as a backup.
How wide should my grip be?
Set your hands wider than shoulder-width with palms facing your feet. The wide stance increases chest involvement, while the underhand grip keeps the elbows tucked toward your sides.
Is the reverse grip bench press good for beginners?
It is better learned once you are comfortable with the standard bench press. The supinated grip is unstable and unfamiliar, so start with light weight, a spotter, and focus on the bar path first.
