Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Chest · Barbell
Barbell Reverse Grip Bench Press
Barbell Reverse Grip Bench Press is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders assisting. It needs a barbell and a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
How to do Barbell Reverse Grip Bench Press
- Lie on a flat bench with your feet flat on the floor. Hold a barbell with a reverse grip (palms facing back) and hands placed slightly wider than shoulder-width apart. Position the barbell directly above your chest with your arms fully extended.
- Slowly lower the barbell towards your chest by bending your elbows. Keep your elbows close to your body throughout the movement.
- Allow the barbell to lightly touch your chest, then push the barbell back up to the starting position by extending your arms fully.
- Repeat for the desired number of repetitions.
Form tips
- Keep your elbows close to your body to ensure proper form and prevent shoulder strain.
- Perform the movement slowly and with control to maximize muscle engagement and prevent injury.
- Ensure a firm grip on the barbell to maintain control and proper alignment.
Barbell Reverse Grip Bench Press alternatives
More pectorals exercises
Barbell Reverse Grip Bench Press FAQ
What muscles does Barbell Reverse Grip Bench Press work?
Barbell Reverse Grip Bench Press mainly works the pectorals in the chest (Pectoralis Major and Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Barbell Reverse Grip Bench Press?
You need a barbell and a bench.
How many sets and reps of Barbell Reverse Grip Bench Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Reverse Grip Bench Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Barbell Reverse Grip Bench Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Reverse Grip Bench Press?
Other exercises for the pectorals include Band Bench Press, Dumbbell Bench Press, Dumbbell One Arm Wide Grip Bench Press and Dumbbell Decline Bench Press.
For developers
Use Barbell Reverse Grip Bench Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_EZ4JV4" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_EZ4JV4", "name": "Barbell Reverse Grip Bench Press", "model": "male", "target": "Pectorals", "equipment": "Barbell", "media": { "mp4": "https://…/ex_EZ4JV4/mp4-720.mp4?…", "poster": "https://…/ex_EZ4JV4/poster.jpg?…" } }