Reverse-Grip Bench Press


  1. Reverse grip bench press
    Lying on a flat bench, grasp the bar with a supinated (reverse) grip, hands shoulder-width apart and thumbs around the bar. Start with your elbows extended and the bar directly over your upper pecs. Use a weight that’s much lighter than what you’d use for a close-grip bench press, especially if this move is new to you. With your elbows tucked in close to your sides, slowly lower the bar down to your lower pecs and touch down softly. Press the bar back up to the start position in a slight backward arc without letting your elbows flare out. Don’t lock out your elbows at the top of the rep; keep a bend in your arms, maintaining control of the weight at all times.