Reverse Bench Press: The Ultimate Guide + Variations

The reverse bench press, also known as the reverse grip bench press, is a variation of the traditional bench press. It is a popular choice because it puts less strain on the shoulders and also targets different areas of the chest.

In this article, you’ll find everything you need to know to master the reverse bench press. That means its benefits, proper form, technique tips, common mistakes, and much more. Keep reading!

What Are The Benefits Of The Reverse Bench Press

The effects of bench pressing are well-researched, especially for athletes, But when it comes to the reverse bench press, there are two main reasons you should include it in your workout routine. Check them out below:

1. Strength Development

The reverse bench press is great for overall upper body strength. Unlike the regular bench press, which works mostly on the middle and lower chest, the reverse bench is all about the upper section of your pectoralis major, which is traditionally worked through the inclined bench press.

Additionally, it also works the triceps and shoulders, since it is considered a compound chest exercise, meaning it works several muscle groups at once.

Pro tip: Compound exercises are great for building overall strength while maintaining a proportional muscle balance and saving time at the gym. If you want to learn more about them, check out compound bicep exercises and compound tricep exercises.

2. Shoulder Relief

Since you grab the barbell with a reverse grip (i.e. palms facing inward), you naturally tuck your elbows in. This reduces shoulder joint stress, providing a stable and comfortable position and less pain over time.

Additionally, the reverse grip encourages better retraction and depression of the scalps which reduces the chance of injuries like shoulder impingement.

How To Perform The Reverse Bench Press

As mentioned above, the main factor that differentiates the reverse bench press from its traditional form is the grip in which you grab the barbell. The reverse grip, also called a supinated grip, is characterized by the palms of your hands facing inward, aligning with the inside of your forearms.

To do this exercise you’ll need a bench, a rack, and a barbell loaded with a challenging amount of weight. Since it’s probably going to be the first time you’ll do this exercise, you should start light and focus on form. With time you’ll be able to add more weight and bench more.

Here’s a comprehensive step-by-step:

Positioning

• Lay flat on the bench with your feet firmly planted on the ground, brace your core, and position your eyes right under the barbell.
• Grab the barbell with a reverse grip, meaning your palms should face the walls behind you. Remember to keep your hands shoulder-width apart.

Unracking

• With your feet firmly planted and your core engaged, unrack the barbell and move it over to your chest. If needed, ask for help.

Pressing

• With your elbows tucked in at all times, lower the barbell until it barely touches your lower chest.
• Extend your arms and bring the barbell to the starting unrack position. Focus on pushing with your chest and triceps.

Repetition

• Repeat for the desired number of reps and sets. If you’re still not quite sure how many you should do, we’ll discuss it later in this article.

Common Mistakes

Finally, here are some common mistakes you should avoid so you don’t get injured and perform the exercise with maximum efficiency:

• Incorrect Grip: The grip is the key in this exercise. Ensure your palms are facing back when holding the barbell and maintain them shoulder-width apart
• Elbow Flare: Letting your elbows flare out defeats the purpose of the exercise and can lead to shoulder injuries. Remember to always keep them tucked.
• Proper Weight: Form is more important than how heavy you’ll lift when it comes to getting your pecs jacked. Select a weight that’s challenging but still allows you to execute the exercise properly.

Reverse Bench Press Variations

Once you’ve practiced the reverse bench press enough you can start adding variations to your workout routine. Here are our favorites:

1. Reverse Bench Press With Dumbbells

This variation uses a pair of dumbbells instead of a barbell, which allows for a greater range of motion leading to greater muscle development. The main benefit of this type of bench press, however, is the individual arm movement and this helps the correction of muscle imbalances.

2. Incline Reverse Bench Press

If you want to explode your upper chest with gains, the incline reverse bench press might be a good option. It is the same as the usual reverse bench press but done in an incline bench that allows for greater upper chest activation.

3. Reverse Bench Press on Smith Machine

Doing the reverse bench press on a Smith machine is a good option if you’re a beginner weightlifter since you’ll be able to do the exercise with added stability and safety.

4. Integrating The Reverse Bench Press in a Workout Routine

At this point in the article, you have almost everything you need to know to start reverse bench pressing with confidence. All that is left to do is tell you how to integrate the exercise into your workout routine.

You should do the reverse bench press early into your chest day. That is because we’re dealing with a compound exercise, meaning it involves the movement of several joints.

Compound exercises are typically more complex to perform properly than isolated exercises, so you should do it with a fresh mind.

Aim for 3 - 4 sets of about 8 -12 reps with a challenging amount of weight. Also, remember to always warm up before engaging in any kind of physician activity. In the case of your chest, chest day warm-up can be helpful.

Final Word

The reverse bench press is a stellar exercise, ideal for those with shoulder pain or looking to give their upper chest region some extra attention. It is a fairly simple exercise, but it must be done properly to get the most out of it so pay close attention to your form.

If you have any doubts, don’t hesitate to consult a professional or refer back to this article!

Ready to take your chest day gains to the next level? Download the Flex APP and enjoy all its benefits, from an auto-progression tracker to a plate calculator and a community that cheers you on. Get fit with Flex!