Smart Workout Diary

Barbell Reverse Bench Press Wide Grip

The barbell wide-grip reverse-grip bench press is a horizontal pressing exercise performed lying on a flat bench with palms facing toward the lifter. It primarily trains the chest, with emphasis often felt in the upper chest, while the triceps and front shoulders assist. It can support upper-body pressing strength and chest muscle development, but requires careful wrist control and a secure setup.

Demonstration

Barbell Reverse Bench Press Wide Grip — demonstration 1
Barbell Reverse Bench Press Wide Grip — demonstration 2

Instructions

  1. Set a barbell in a rack above a flat bench at a height you can unrack with nearly straight arms. Use a spotter or safety arms, especially while learning this grip.
  2. Lie with your eyes under the bar, feet planted firmly, shoulder blades pulled back and down, and a small natural arch in your lower back.
  3. Grip the bar wider than shoulder width with an underhand grip, palms facing toward your face. Keep your wrists as neutral and stacked over your forearms as possible.
  4. Unrack the bar and hold it above the lower-to-mid chest with elbows controlled beneath the bar. Take a breath and brace your torso.
  5. Lower the bar slowly to the lower chest or upper abdomen area, keeping the forearms close to vertical and avoiding an excessive wrist bend.
  6. Press the bar upward and slightly back toward the rack path while exhaling, keeping the chest lifted and shoulders set. Lock out under control, then repeat.
Muscle Group
Upper Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Start light: the reverse grip can feel less secure than a standard bench press grip; build confidence before adding load.
  2. Keep the bar balanced over the heel of each palm and avoid letting the wrists bend backward under the bar.
  3. Do not use an excessively wide grip if it prevents vertical forearms or creates wrist or shoulder discomfort.
  4. Use a controlled descent and never bounce the bar from the chest or upper abdomen.
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