Wide Reverse Grip Bench Press

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Exercise Info

LevelIntermediate
Muscle GroupChest
Secondary MuscleShoulders
Exercise TypeStrength
Equipment RequiredBarbell
Force TypePush
rating3

Tips

  1. Use the widest comfortable grip for you. Dont go too wide as it puts unnecessary strain on the wrists.
  2. Dont let the bar touch your chest throughout the exercise, and dont lock your elbows out at the top of the movement.
  3. Never "bounce" the weight off your chest.

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.