Barbell Wide Reverse Grip Bench Press
Skip the guesswork: Barbell Wide Reverse Grip Bench Press leans on heavy bilateral barbell loading for chest thickness through a full range.
How to do Barbell Wide Reverse Grip Bench Press
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a wide reverse grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly towards your chest, keeping your elbows tucked in and your wrists straight.
- Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
- Repeat for the desired number of repetitions.
Barbell Wide Reverse Grip Bench Press Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Keep a rep or two in reserve on the heaviest sets.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Take the smallest plate jump available once the reps are clean.
Common Barbell Wide Reverse Grip Bench Press Mistakes
Loading the bar unevenly or skipping the collars
Match the plates side to side and clip collars on every set.
Flaring the elbows straight out to the sides
Keep the upper arms nearer 45 degrees from the torso.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Barbell Wide Reverse Grip Bench Press
Swap Barbell Wide Reverse Grip Bench Press For
Barbell Wide Reverse Grip Bench Press — Frequently Asked Questions
How do you do the Barbell Wide Reverse Grip Bench Press?
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. Grasp the barbell with a wide reverse grip, slightly wider than shoulder-width apart. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Wide Reverse Grip Bench Press work?
The Barbell Wide Reverse Grip Bench Press primarily targets the pectorals. It is classified as a chest exercise and is performed with a barbell.
How many sets and reps of the Barbell Wide Reverse Grip Bench Press should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Wide Reverse Grip Bench Press good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Wide Reverse Grip Bench Press?
Try the Push Up On Bosu Ball, Cable Seated Chest Press or the Smith Incline Bench Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
