Reverse-grip bench press

The supinated grip keeps the elbows close to the body and shifts the emphasis to the upper chest and the triceps. It needs safeties or a spotter: unracking and reracking with this grip is the delicate part.

• Compound
• Barbell
• Intermediate

How to do it

• Unrack with help; never on your own with a heavy load
• Firm wrists and elbows close to the torso
• Lower to the lower sternum, not to the neck
• Conservative load relative to your normal bench

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Unracking and reracking without help
• Letting the wrists bend backwards
• Using the same load as with a pronated grip

Muscles worked

Primary

• Chest

Secondary

• Triceps
• Anterior deltoid

Alternatives

• Bench press
• Incline Barbell Press
• Close-Grip Bench Press