Barbell reverse grip bench press

Chest

🔧 Barbell ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Lie face down on a bench, gripping the barbell with an overhand grip, a bit wider than your shoulders. Lower the weight towards your chest by bending your elbows to about a 45-degree angle, then press the bar back up to the starting position. Focus on controlled movements throughout the entire range of motion.

Muscles Worked

Pectoralis majorTricepsFront delt

Secondary: Biceps, Forearms

Tips

Keep your elbows close to your body during the movement. Avoid letting your chest touch the barbell and don't fully extend your arms at the top. Prioritize feeling a stretch in your triceps and a strong contraction as you push up. Concentrate on squeezing your chest and triceps to maximize muscle activation.

Similar exercises

Barbell close grip reverse grip bench press Chest, Shoulders · 🔧 Barbell, Flat Bench, Squat Rack 4/10 Barbell wide grip bench press Chest · 🔧 Barbell 4/10 Dumbbell reverse grip bench press Shoulders, Upper arms · 🔧 Dumbbells, Flat Bench 3/10 Barbell reverse grip decline bench press Upper arms, Shoulders · 🔧 Barbell, Decline Bench 4/10 Barbell reverse grip incline bench press Upper arms, Shoulders · 🔧 Barbell, Incline Bench, Squat Rack 4/10 Smith machine reverse grip bench press Upper arms, Shoulders · 🔧 Smith Machine, Flat Bench 3/10 Barbell bench press Chest, Upper arms, Shoulders · 🔧 Barbell 4/10 Barbell close grip incline bench press Chest, Shoulders · 🔧 Barbell, Incline Bench, Squat Rack 4/10

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