---
title: "Barbell Reverse Grip Bench Press"
description: "Lie on a flat bench with your feet flat on the floor."
locale: en
slug: barbell-reverse-grip-bench-press
url: "https://hi.fitness/exercises/barbell-reverse-grip-bench-press"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts","Triceps"]
equipment: ["Barbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/d37ee871-barbell-reverse-grip-bench-press.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Barbell Reverse Grip Bench Press

Lie on a flat bench with your feet flat on the floor.

## How to do it

1. 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.
2. Slowly lower the barbell towards your chest by bending your elbows. Keep your elbows close to your body throughout the movement.
3. Allow the barbell to lightly touch your chest, then push the barbell back up to the starting position by extending your arms fully.
4. 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.

## Similar exercises

- [Smith Machine Press Flat](https://hi.fitness/exercises/smith-machine-press-flat) - Mid chest · Smith machine
- [Kettlebell Single-Arm Floor Press](https://hi.fitness/exercises/kettlebell-single-arm-floor-press) - Mid chest · Kettlebell
- [Dumbbell Alternate Bench Press (High Start)](https://hi.fitness/exercises/dumbbell-alternate-bench-press-high-start) - Mid chest · Dumbbell
- [Dumbbell One Arm Wide Grip Bench Press](https://hi.fitness/exercises/dumbbell-one-arm-wide-grip-bench-press) - Mid chest · Dumbbell
- [Dumbbell Single Arm Floor Press from Close Elbow](https://hi.fitness/exercises/dumbbell-single-arm-floor-press-from-close-elbow) - Mid chest · Dumbbell
- [Dumbbell Bench Press](https://hi.fitness/exercises/dumbbell-bench-press) - Mid chest · Dumbbell
- [Chest Press Machine](https://hi.fitness/exercises/chest-press-machine) - Mid chest · Machine
- [Hammer Strength Plate-loaded Combination Iso-lateral Chest - Chest Press](https://hi.fitness/exercises/hammer-strength-plate-loaded-combination-iso-lateral-chest-chest-press) - Mid chest · Machine