Chest Exercise · Barbell

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Barbell Wide Reverse Grip Bench Press

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.

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Also known as: Bb Wide Reverse Grip Bench Press

Category

Chest

Equipment

Barbell

Target

Pectorals

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Exercise reference published by PlanWorkouts; see our editorial standards.

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.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Wide Reverse Grip Bench Press mainly targets your Pectorals, with your Triceps helping support the movement, along with your Shoulders.

More Chest Exercises

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

More Pectorals Exercises

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

Equipment Alternatives

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

Chest Dip Body Weight · Pectorals Cable Bench Press Cable · Pectorals Dumbbell Bench Press Dumbbell · Pectorals Kettlebell Alternating Press On Floor Kettlebell · Pectorals

FAQ

What muscles does the Barbell Wide Reverse Grip Bench Press work?

The Barbell Wide Reverse Grip Bench Press mainly works your pectorals. It also helps strengthen your triceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Barbell Wide Reverse Grip Bench Press?

You do the Barbell Wide Reverse Grip Bench Press with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Wide Reverse Grip Bench Press?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Wide Reverse Grip Bench Press?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Barbell Wide Reverse Grip Bench Press?

The Chest Dip trains your pectorals with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.