In the Unconventional Strength Series, we dig into underused techniques that challenge your body differently, help smash plateaus, and build real-world strength and resilience. The Reverse Grip Bench Press (also called the underhand or supinated grip bench press) is one of those simple but powerful variations that most lifters overlook.
It looks almost identical to a standard bench press—until you flip your hands so your palms face you. That small change shifts muscle emphasis, alters the bar path, and often feels better on the shoulders. For athletes chasing a fuller, more balanced chest and greater overall pressing power, it is a high-value tool.
What Is the Reverse Grip Bench Press?
You perform it on a flat bench with a supinated (underhand) grip instead of the usual overhand grip. Your hands sit roughly shoulder-width apart or slightly wider, palms facing toward your face.
This grip naturally tucks the elbows closer to the body and changes the bar path. You lower the bar lower on the torso (around the lower sternum or upper abs) and press it upward and slightly back. The result is a movement that emphasizes the clavicular head of the pectoralis major (upper chest) while still heavily recruiting the triceps and anterior deltoids, with greater biceps involvement than a standard press.
It works with a barbell or dumbbells. Dumbbells are often safer and more joint-friendly for learning the pattern.
Why It Works: Benefits for Chest Development and Beyond
Greater upper chest activation on a flat bench.
Electromyography research (notably Lehman’s 2005 study) found that a supinated grip increased activity in the clavicular portion of the pectoralis major compared with a traditional pronated grip. Popular interpretations of this data cite roughly 30% greater upper pec activation versus a standard flat bench press. While the original study used isometric holds in a small group and no long-term hypertrophy trial has proven superior growth, the biomechanical logic is sound: the low-to-high pressing path and tucked elbows favor the upper fibers that contribute to shoulder flexion. Many lifters notice a stronger upper-chest pump and better development when they add this variation consistently.
Improved shoulder comfort for many lifters.
The reverse grip encourages external rotation at the shoulder and keeps the elbows tucked. This reduces the extreme flaring that can compress the shoulder joint in a standard wide-grip press. Lifters who feel pinching or discomfort on regular bench presses often report that the reverse-grip version feels smoother and more stable. It is not a rehabilitation exercise and will not fix an existing injury, but it can be a joint-friendlier pressing option once form is solid.
Additional biceps recruitment and overall upper-body balance.
The same EMG data showed increased biceps brachii activity with the supinated grip. You still drive primarily with the chest, shoulders, and triceps, but the biceps contribute more as stabilizers and during the eccentric. This can help address imbalances and support overall arm strength.
Range of motion and variety.
The lower touch point and slightly arched press path create a different stretch-to-contraction feel than a standard bench. Adding novel stimuli is one of the most reliable ways to break plateaus and keep progress moving. It also serves as a useful alternative when standard pressing feels stale or aggravates minor aches.
Wrist considerations.
Some lifters find the reverse grip easier on the wrists because the hand and forearm alignment can reduce extension stress. Individual anatomy varies—start light and assess your own response.
How to Perform the Reverse Grip Bench Press
Safety first: The grip is less secure than an overhand grip. Always use a competent spotter or set the safety pins/safeties appropriately. Start significantly lighter than your normal bench press (often 70–85% of your usual working weight) until the pattern feels automatic.
Barbell version
- Lie on a flat bench with your feet planted firmly, a slight natural arch in your lower back if that is your normal pressing setup, and your shoulder blades retracted and depressed. Eyes should be roughly under the bar.
- Grip the bar with a supinated (palms-facing-you) grip at shoulder width or slightly wider. A closed (thumbs-around) grip is recommended for security. Some lifters unrack with an overhand grip, lower the bar to the chest, then carefully rotate to the reverse grip under control—this can be safer for heavier loads but requires practice.
- Unrack the bar and hold it directly above your chest with elbows slightly bent.
- Lower the bar under control toward your lower chest / upper abdominal area. Keep the elbows tucked relatively close to your sides (roughly 45 degrees or less relative to your torso). Do not let them flare wide.
- Pause briefly at the bottom without bouncing, then press the bar upward and slightly back toward your face in a controlled arc. Focus on driving through the upper chest and finishing with strong triceps lockout (or stopping just short of full lockout if preferred).
- Repeat for the target number of reps. Re-rack carefully with control.
Dumbbell version
Lie on the bench holding dumbbells with a reverse (palms-facing-you) or neutral-to-reverse grip. Lower them toward the lower chest with elbows tucked, then press up and slightly inward/back. This version is generally easier to control and is an excellent starting point.
Tips for Success and Common Mistakes
- Start light and master the pattern. Technique matters more than load here. Ego loading is the fastest way to wrist, elbow, or shoulder irritation.
- Keep the elbows tucked. Flared elbows defeat one of the main advantages of the variation.
- Control the eccentric. The lower touch point and biceps involvement make the lowering phase especially valuable. Do not drop the bar.
- Brace hard. Maintain a tight core and stable scapular position throughout the set, just as you would on any heavy press.
- Common mistakes: Gripping too wide (awkward on the wrists and elbows), lowering only to the mid-chest (misses the intended path), bouncing off the torso, or attempting maximal loads without a spotter.
- Progression: Once form is solid, add weight gradually or increase volume. It pairs well with standard presses, incline work, or as a primary chest movement on certain training days.
Programming Suggestions
Use it as a primary or accessory press. Examples:
- 3–4 sets of 6–10 reps after your main compound press.
- As a substitute for incline pressing when you want upper-chest emphasis without changing the bench angle.
- 3 sets of 8–12 reps in a hypertrophy block, focusing on controlled tempo.
Train it 1–2 times per week depending on overall volume and recovery. Pair it with pulling work and direct arm training for balanced development.
Final Thoughts
The Reverse Grip Bench Press is not magic, but it is a legitimate, underused tool that changes muscle emphasis, often improves comfort, and adds productive variety. When performed with solid form and progressive overload, it helps build a thicker, more complete chest while supporting overall upper-body strength and resilience.
As with any new movement, consult a qualified coach or medical professional if you have existing shoulder, elbow, or wrist issues. Master the basics, stay consistent, and treat it as another tool in the toolbox rather than a replacement for everything else.
You can’t fail if you don’t quit—and sometimes the smallest adjustment (like flipping your grip) is exactly what keeps progress moving. Add the reverse grip bench press to your routine, train it with intent, and watch what it does for your upper chest and pressing strength.
Disclaimer: Consult a fitness professional before starting any new workout, especially if you have pre-existing injuries. Listen to your body and adjust weights or reps as needed. Always consult a healthcare provider before starting any workout program, physical activity, or taking any supplement to make sure that you're healthy enough.
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