Reverse-Grip Bench Press

Free Weights / Expert

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Equipment Needed

  • Barbell
  • Flat Bench

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Average Male Reverse-Grip Bench Press Weight

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Average Female Reverse-Grip Bench Press Weight

How to do Reverse-Grip Bench Press :

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Details

reverse-grip bench press is a free weights exercise that primarily targets the triceps and to a lesser degree also targets the chest and shoulders ...more

reverse-grip bench press is a free weights exercise that primarily targets the triceps and to a lesser degree also targets the chest and shoulders.

The only reverse-grip bench press equipment that you really need is the following: barbell and flat bench. There are however many different reverse-grip bench press variations that you can try out that may require different types of reverse-grip bench press equipment or may even require no equipment at all.

Learning proper reverse-grip bench press form is easy with the step by step reverse-grip bench press instructions, reverse-grip bench press tips, and the instructional reverse-grip bench press technique video on this page. reverse-grip bench press is a exercise for those with a expert level of physical fitness and exercise experience. Watch the reverse-grip bench press video, learn how to do the reverse-grip bench press , and then be sure and browse through the reverse-grip bench press workouts on our workout plans page!

Featured Plans

Tips

  1. Keep elbows tucked in. Do not let them flare out.
  2. Use gloves for wrist support.
  3. Use a lightweight if it is your first time trying this exercise. If you have shoulder problems be especially careful as this exercise can put a good amount of strain on the shoulders.

Variations

  1. Adjust width of grip to target different areas of the triceps and chest (closer together is more tricep involvement).
  2. Place a small piece of two-by-four on your chest and lower weight down to the boar, pause, then push back up.
  3. Use a pair of dumbbells, instead of a barbell.

Types

  • Force Type: Push
  • Mechanics Type: Compound

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Equipment Needed

  • Barbell
  • Flat Bench

Featured Plans

Tips

  1. Keep elbows tucked in. Do not let them flare out.
  2. Use gloves for wrist support.
  3. Use a lightweight if it is your first time trying this exercise. If you have shoulder problems be especially careful as this exercise can put a good amount of strain on the shoulders.

Variations

  1. Adjust width of grip to target different areas of the triceps and chest (closer together is more tricep involvement).
  2. Place a small piece of two-by-four on your chest and lower weight down to the boar, pause, then push back up.
  3. Use a pair of dumbbells, instead of a barbell.

Types

  • Force Type: Push
  • Mechanics Type: Compound