Reverse Grip Bench Press: How-To, Benefits, Muscles Worked


A bench press is among the most popular exercises to build the chest and triceps. It is an exercise you will find in every gym you enter. When it comes to bench press, there are many variations in the grip that exist, with each of them emphasizing slightly different muscles compared with a standard bench exercise. Amongst all the different variations in grip of bench press, the most notable alternative from the standard one is the reverse grip bench press.

Although the reverse grip bench press has not been fully studied compared to the traditional bench press exercise, it has been seen to offer an alternative chest and triceps exercise [1] for those who have shoulder pain when performing the normal traditional bench press or recovering from a shoulder injury. The reverse grip bench press can also be used for additional variety in your strength and muscle-building program to add a different stimulus when performing your chest workout.

The reverse grip bench press is done in a position that has your knuckles pointing towards your feet. It causes more elbow tucking which works the upper chest, front gelts, and biceps even more than the normal bench press grip. The exercise might appear to be straightforward, but don’t underestimate it. You would be advised to use a lesser weight that is easier to carry for your first time in order to find a comfortable position for the bar in your hands. It is best you have someone with you the first time you intend on doing the exercise.

To know more about reverse grip bench press keep reading this article. Everything you need to know is covered including how to perform the exercise, the proper form, muscles worked, and it benefits.