Barbell Wide Reverse Grip Bench Press

Barbell Wide Reverse Grip Bench Press

The Barbell Wide Reverse Grip Bench Press is a compound upper body exercise that targets the chest, shoulders, and triceps. It is a variation of the traditional bench press that places emphasis on the outer chest muscles and activates different muscle fibers. By utilizing a wider hand placement and a reverse grip, you are able to engage your triceps to a greater extent, leading to increased strength and muscle development. This exercise can be performed using a barbell and a flat bench. It is important to ensure proper form and technique to maximize the effectiveness of the exercise and minimize the risk of injury. Proper grip and wrist alignment are crucial to maintain stability and control throughout the movement. The Barbell Wide Reverse Grip Bench Press offers several benefits. It not only helps in building a stronger and more defined chest, but it also targets the triceps, contributing to overall upper body strength. Additionally, this exercise can help improve shoulder stability and promote better posture. Incorporating the Barbell Wide Reverse Grip Bench Press into your routine can be beneficial for individuals seeking upper body strength gains and muscular development. However, it is important to note that it may not be suitable for beginners or those with pre-existing shoulder or wrist injuries. As always, it's recommended to consult with a fitness professional to determine if this exercise is appropriate for your individual needs and goals.


  • Lie on a flat bench with your feet flat on the ground and your knees at a 90-degree angle.
  • Position your hands slightly wider than shoulder-width apart on the barbell with an underhand grip.
  • Lift the barbell off the rack and hold it above your chest with your arms extended.
  • Lower the barbell down towards your chest in a controlled manner, keeping your elbows tucked in.
  • Pause briefly when the barbell is just above your chest, then push it back up to the starting position, fully extending your arms.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the entire exercise.
  • Incorporate a proper warm-up routine to prepare your body for the exercise and prevent injuries.
  • Gradually increase the weight and intensity as you progress to challenge your muscles.
  • Engage your core and maintain a stable position throughout the movement.
  • Control the eccentric (downward) phase of the exercise to maximize muscle activation.
  • Ensure that your grip is wide and your palms are facing towards your feet.
  • Exhale as you push the barbell away from your chest and inhale as you lower it back down.
  • Listen to your body and avoid overtraining or pushing through severe pain.
  • Include variations of the exercise, such as using dumbbells or resistance bands, to target different muscle fibers.
  • Incorporate appropriate rest periods between sets to allow your muscles to recover.


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