Lie flat on a bench with a barbell racked above. Grip the barbell with a reverse grip, hands wider than shoulder-width.
Execution
Unrack the barbell, lower it toward your chest in a controlled motion, then press it back up by engaging your chest and triceps. Repeat for the desired reps.
Equipment required
Bench Press
Target muscles
Chest
More Detailed Information
Wide-Grip Reverse Bench Press
How to Do:
Setup
Lie flat on a bench with a barbell positioned on the rack above. Grip the barbell with a reverse grip (palms facing you), placing your hands wider than shoulder-width apart.
Starting Position
Unrack the barbell with care, extending your arms fully so the barbell is directly above your chest. Keep your elbows slightly flared but controlled to maintain stability.
Lower the Barbell
Slowly lower the barbell towards your chest, keeping your wrists stable and aligned with your forearms. Inhale as you descend, controlling the motion to prevent strain.
Press Up
Engage your chest and triceps to press the barbell back to the starting position. Maintain the wide grip to emphasise the chest muscles, and exhale as you lift.
Repeat
Complete the desired number of repetitions, focusing on maintaining a smooth and controlled motion throughout the set.
Benefits:
The Wide-Grip Reverse Bench Press targets the upper chest while engaging the triceps and biceps due to the reverse grip. The wider grip increases the range of motion, promoting greater muscle activation in the chest. This variation also reduces stress on the shoulders, making it a safer option for those with shoulder discomfort. Adding this movement to your routine can enhance upper body strength and provide variety to your chest workouts.
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