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Chest Exercise · Barbell

Barbell Wide Reverse Grip Bench Press exercise animation

Barbell Wide Reverse Grip Bench Press

Category
Chest
Equipment
Barbell
Target
Pectorals

Flipping to a reverse, underhand grip on a wide bench press changes the elbow path enough to hit the upper chest differently than a standard grip does, similar to what a low-to-high cable fly accomplishes. It's an old-school variation that's fallen out of favor mostly because the wrist and shoulder positioning takes some getting used to. Start light until the bar path feels natural — this isn't a lift to load heavy on day one.

How to Do the Barbell Wide Reverse Grip Bench Press

  1. Lie flat on a bench with your feet flat on the floor and your back pressed against the bench.
  2. Take a wide reverse grip on the barbell, slightly wider than shoulder-width apart.
  3. Unrack the barbell and hold it directly above your chest with your arms fully extended.
  4. Slowly lower the barbell toward your chest, keeping your elbows tucked in and your wrists straight.
  5. Pause briefly once the barbell touches your chest, then press it back up to the starting position.
  6. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Barbell Wide Reverse Grip Bench Press primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have barbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Barbell Wide Reverse Grip Bench Press work?
The Barbell Wide Reverse Grip Bench Press primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Barbell Wide Reverse Grip Bench Press?
The Barbell Wide Reverse Grip Bench Press is done with a barbell.
What's a good alternative to the Barbell Wide Reverse Grip Bench Press?
If you don't have access to a barbell, the Archer Push Up targets the same pectorals using body weight instead.