Reverse Grip Bench Press
About
The reverse grip bench press is done with your palms facing you, targeting your upper chest and triceps.
How to Reverse Grip Bench Press
Starting Position
1. Lie on the flat bench and firmly place your feet on the floor.
2. Grip the bar with a slightly wider than shoulder-width grip, ensuring your palms face towards your face in a reverse grip, so you can take it out of the rack.
3. Squeeze your shoulder blades together and slightly puff out your chest to get ready.
Proper Form
1. Lift the bar above your chest to establish the starting position.
2. Bend your elbows and slowly lower the bar towards your upper chest.
3. When the bar is close to your chest, push it back up using your chest and triceps to return to the starting position.
4. Use equal strength in both arms to ensure the bar's path does not tilt.
Breathing Technique
Inhale when lowering the bar, and exhale when pushing the bar up.
Precautions
1. The reverse grip can be slippery, so hold it firmly and, if possible, proceed with a spotter.
2. Be careful not to excessively bend your wrist.
3. If you experience shoulder pain, stop immediately and switch to a regular grip.
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