Home / Exercises / Barbell Wide Reverse Grip Bench Press
Barbell Wide Reverse Grip Bench Press animation

How to do the Barbell Wide Reverse Grip Bench Press

ChestBarbellIntermediate

The barbell wide reverse grip bench press is a powerful variation that shifts emphasis onto the upper chest while reducing shoulder joint stress compared to a standard wide-grip press. Master this underutilized movement and you will unlock new angles of chest development that traditional pressing rarely reaches.

Add this to my personalized plan →

Muscles worked

Primary
Pectorals (chest)
Secondary
Front deltsTriceps

Step-by-step

  1. Set up on the bench with your eyes under the bar, then grip the barbell wider than shoulder width with your palms facing toward your face in a supinated grip
  2. Unrack the bar with control, keeping your wrists stacked and your elbows angled slightly inward rather than flared wide
  3. Lower the bar in a slow, deliberate arc to your mid to upper chest, maintaining full contact between your back and the bench throughout the descent
  4. Drive the bar back up in a slight diagonal path toward your upper chest, squeezing the pecs hard at lockout without hyperextending the elbows

Common mistakes

  • Letting the wrists roll back under load, which strains the joint and kills force transfer, so actively brace the wrists and consider wrist wraps when handling heavier loads
  • Flaring the elbows out wide as you would in a standard bench press, which defeats the purpose of this variation, so keep elbows tracking at roughly 45 to 60 degrees from the torso
  • Using a thumb-less suicide grip, which is far more dangerous here due to the supinated wrist position, so always wrap your thumbs fully around the bar for secure control

Pro tip — Focus on initiating the press by driving your pinkies into the bar rather than your palms, this subtle cue activates the supinated grip mechanics fully and dramatically increases upper chest recruitment from the very first rep.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

More Chest exercises

Barbell Bench PressBarbell Bench PressBarbell Decline Bench PressBarbell Decline Bench PressBarbell Decline Wide Grip PressBarbell Decline Wide Grip PressBarbell Front Raise And PulloverBarbell Front Raise And PulloverBarbell Incline Bench PressBarbell Incline Bench PressCable Bench PressCable Bench Press
Want this built into a full plan?2fit4u turns moves like this into your personalized weekly program — free to start.
Build my free plan →