Wide Reverse-Grip Bench Press

Body region

• Chest
• Shoulders
• Arms

Muscles

Main

• Deltoid
• Pectoralis Major

Helps

• Triceps

Holds

• Serratus Anterior
• Biceps

Equipment

• Barbell
• Flat Bench
• Squat Rack

Technique

1. Lie on the bench with feet flat and shoulder blades pulled together.
2. Grip the bar underhand, hands clearly wider than your shoulders.
3. Unrack with a spotter and hold the bar over your shoulders.
4. Lower the bar slowly to the lower chest.
5. Press back up until your arms are straight.

Cues

• Use light weight: the wide underhand grip strains the wrists and shoulders.
• Wrap your thumbs fully around the bar.
• Always train it with a spotter.

Common mistakes

• Using a thumbless grip.
• Letting the wrists bend back.
• Loading it like a regular bench press.

Alternatives

• Reverse-Grip Bench Press
• Wide-Grip Bench Press