Barbell Wide Reverse Grip Bench Press
Description
The barbell wide reverse grip bench press uses a wider than shoulder-width underhand grip. The combination of width and supination targets the upper chest fibers in a way that the standard bench press cannot, while reducing shoulder strain. It is a strong specialization variation for upper pec development.
Muscle Group
Equipment Required
Barbell Wide Reverse Grip Bench Press Instructions
- Lie on a flat bench with eyes under the bar.
- Grip the bar with palms facing you (underhand grip), wider than shoulder-width.
- Pull your shoulder blades back and engage your lats.
- Use a spotter to safely hand off the bar.
- Hold the bar over your upper chest with arms extended.
- Lower the bar with control to your upper chest.
- Press the bar back up by driving through the chest and triceps.
- Lock out at the top, then lower carefully for the next rep.
Barbell Wide Reverse Grip Bench Press Form & Visual
Barbell Wide Reverse Grip Bench Press Benefits
- Targets the upper chest fibers heavily
- Reduces shoulder strain compared to the standard pronated grip
- Wide grip increases pec stretch
- Builds chest definition and detail
- Useful upper-chest specialization variation
- Pairs well with incline pressing in the same workout
Barbell Wide Reverse Grip Bench Press Muscles Worked
- Pectoralis major (upper fibers)
- Anterior deltoid
- Triceps brachii
Barbell Wide Reverse Grip Bench Press Variations & Alternatives
- Barbell Reverse Grip Bench Press
- Barbell Reverse Grip Decline Bench Press
- Barbell Wide Bench Press
- Barbell Incline Bench Press
