Reverse-Grip Bench Press
Also known as: Underhand Bench Press, Supinated Bench Press, Reverse Bench Press, Barbell Reverse Bench Press, Supinated Barbell Bench Press
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Lie on the bench with feet flat and shoulder blades pulled together.
- Grip the bar underhand, palms facing you, hands about shoulder width or slightly wider.
- Unrack with a spotter and hold the bar over your shoulders.
- Lower the bar in a slight arc to the lower chest, elbows tucked.
- Press up and slightly back until the arms are straight over the shoulders.
Cues
- Wrap your thumbs fully around the bar.
- Keep your wrists straight; the bar sits low in the palm.
- Always use a spotter: this grip is less secure than overhand.
Common mistakes
- Using a thumbless grip.
- Letting the wrists bend back under the load.
- Going heavy before the bar path feels steady.