How to perform the reverse grip bench press
You use the same equipment used for the traditional bench press for the reverse grip bench press. More specifically, you will need an Olympic barbell, weight plates, a flat bench with J-hooks on a rack, and ideally, safety pins. As well as with the standard bench press where you can use a power rack and flat bench on any similar setup that allows you to lie on your back on the bench and unrack the barbell.
For the first time, you will be performing the exercise, you should start with just the bar and be very lightweight for the first few weeks as you learn the movement pattern. As time passes you would be able to lift heavier weight with the reverse grip bench press, but you will need to practice the proper technique before loading the bar with additional weight.
You should be able to identify the few key differences between the reverse grip bench press and the traditional grip bench press, all of which revolve around the use of a supinated grip versus the pronated grip that is used in the traditional bench press. The difference in form between the two bench press grips include:
- Your hands are wider
- Your shoulders maintain greater external rotation
- The barbell has greater horizontal travel compared with the traditional bench press
- Unlike the traditional bench press, you are going to be changing your grip from pronated or palm away to palms facing you and thumbs turned outward
This is the required form to take in performing a proper reverse grip bench press.
Here is a more detailed step by step guide on how to perform the reverse grip bench press