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Barbell Reverse-Grip Bench Press
- 1 - Lie flat on a bench with your feet firmly planted on the floor and your eyes positioned directly under the bar.
- 2 - Grip the barbell with a supinated (underhand) grip, hands slightly wider than shoulder-width apart, with palms facing toward your face.
- 3 - Unrack the bar and hold it directly above your chest with arms fully extended, ensuring a firm and controlled grip throughout.
- 4 - Slowly lower the bar toward the upper chest in a controlled manner, keeping your elbows at approximately a 45-degree angle relative to your torso.
- 5 - Pause briefly when the bar is just above or lightly touches your upper chest, maintaining full control and wrist stability.
- 6 - Drive the bar back up to the starting position by pressing through your chest and triceps until your arms are fully extended.
- 7 - Repeat for the desired number of repetitions, then carefully re-rack the bar.
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