# Wide Reverse-Grip Bench Press

URL: https://heatsy.app/ex/wide-reverse-grip-bench-press

Also known as: Wide Underhand Bench Press, Supinated Wide Barbell 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](https://heatsy.app/ex/reverse-grip-bench-press)
- [Wide-Grip Bench Press](https://heatsy.app/ex/wide-barbell-bench-press)