Description

The barbell wide reverse grip bench press is a compound exercise that targets the chest, shoulders, and triceps with an emphasis on the upper chest and front deltoids. This variation requires a wider grip and a reverse hand placement compared to the traditional bench press.

Starting Position

Lie on a flat bench with your feet planted firmly on the ground. Grip the barbell with a wide grip and palms facing towards you. Unrack the barbell and hold it directly above your chest with arms fully extended.

Technical Execution

Lower the barbell towards your upper chest while keeping your elbows tucked in close to your body. Press the bar back up explosively to the starting position.

Range of Motion

Ensure a full range of motion by lowering the barbell until it lightly touches your chest and pressing it back up until your arms are fully extended.

Variations

Variations include incline or decline barbell wide reverse grip bench press, or using dumbbells instead of a barbell for a different challenge.

Common Mistakes

Common mistakes include arching the back excessively, flaring the elbows out too much, and using momentum to lift the weight.

Practical Advice

Focus on maintaining proper form throughout the movement. Ensure a controlled descent and explosive drive upwards. Use a spotter when attempting heavy weights.

Additional Notes

This exercise can help develop upper chest strength and improve shoulder stability. It is important to warm up thoroughly before starting your sets.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

Secondary Muscles