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Reverse-Grip Bench Press

A bench press variation using an underhand grip, which shifts emphasis toward the upper chest with a distinct bar path.

Setup

Grip the bar with an underhand (reverse) grip. Palms facing toward your head, slightly narrower than a standard grip.

Movement

Set up otherwise like a standard bench press. Same shoulder blade and foot positioning principles apply. Lower the bar to your upper chest. The bar path will feel different due to the reversed grip — go slowly until the pattern feels controlled.

Return

Press back up with control. Focus on maintaining a secure grip throughout, given the less natural hand position.

Common Mistake to Avoid

Using too much weight before the grip feels secure. This variation requires lighter weight initially while the unfamiliar grip and bar path are learned.

Equipment Barbell, flat bench
Primary Muscles Chest (upper pectoralis major)
Secondary Muscles Triceps, front shoulders

Why it matters

Gripping the bar with palms facing toward you (an underhand grip) changes the elbow and shoulder mechanics of the press, shifting emphasis toward the upper chest in a way distinct from a standard or incline press. It's a more technical variation that requires careful attention to grip security and bar control.

How to do it

  1. Grip the bar with an underhand (reverse) grip. Palms facing toward your head, slightly narrower than a standard grip.
  2. Set up otherwise like a standard bench press. Same shoulder blade and foot positioning principles apply.
  3. Lower the bar to your upper chest. The bar path will feel different due to the reversed grip — go slowly until the pattern feels controlled.
  4. Press back up with control. Focus on maintaining a secure grip throughout, given the less natural hand position.

Common mistakes

  • Using too much weight before the grip feels secure. This variation requires lighter weight initially while the unfamiliar grip and bar path are learned.
  • Gripping too narrow, risking the bar slipping. Find a grip width that feels stable, not the narrowest possible position.
  • Skipping a spotter when attempting heavier weight. Given the less secure nature of the reverse grip, a spotter is a reasonable precaution at higher loads.
  • Rushing into this variation without bench press experience. This is best attempted after a standard bench press is well established, not as an early exercise.

Sets & reps by level

Beginner

Not typically recommended — build standard bench press proficiency first.

Intermediate

3 sets of 8–10 reps with light to moderate weight, prioritizing grip security.

Advanced

3–4 sets of 6–8 reps, often with a spotter present given the grip's reduced stability at higher loads.

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