Wide Reverse Grip Bench Press Video Guide

Exercise Profile

  • Strength
  • Barbell
  • Compound
  • Push
  • Intermediate
  • Shoulders
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Chest Exercises Diagram Target Muscle Group

Wide Reverse Grip Bench Press Instructions

  1. Set up for the wide grip reverse bench press by setting the weight of the bar rack (if it's adjustable) and adding the weight plates you want to use.
  2. Lay down on your back with your feet firmly planted on the floor.
  3. Grasp the bar with an underhand grip (palms facing your head) with your hands as wide as comfortably possible on the bar.
  4. Take the bar off the rack. Slowly lower the bar straight down to the middle of your chest. Don't let the bar touch your chest!
  5. Pause, then slowly raise the bar back up. Do not lock your elbows out or rest at the top and go straight back into your next rep.
  6. Repeat this process for your desire reps.

​Exercise Tips:

  1. Use the widest comfortable grip for you. Don't go too wide as it puts unnecessary strain on the wrists.
  2. Don't let the bar touch your chest throughout the exercise, and don't lock your elbows out at the top of the movement.
  3. Never "bounce" the weight off your chest.