Barbell Wide Reverse Grip Bench Press – Easy How To Guide

Barbell Wide Reverse Grip Bench Press frankly is a top notch exercise to build your Chest. Are you attempting to obtain the ideal technique and strengthen your Chest now? Simply use this step by step tutorial so that you get going right away.

Barbell Wide Reverse Grip Bench Press Exercise Summary

  • Primary Muscles Worked: Pectoralis Major – Sternal
  • Other Muscles (Secondary) Worked: Deltoid – Anterior, Pectoralis Major – Clavicular, Triceps Brachii, and Wrist Flexor
  • Equipment: Barbell and Bench
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic

Barbell Wide Reverse Grip Bench Press Procedure

  • To start, lie down on the bench with your feet flat under your knees.
  • Dismount the barbell from the rack with a wide underhand (reverse) grip.
  • Then bring the barbell up over your chest with straight arms.
  • Next, lower the bar vertically down to your chest, try to minimize any horizontal movements.
  • Now, press the bar up vertically your arms are fully extended.
  • Repeat your wide reverse grip bench press until you complete your set.

Muscles Used

Target (Agonist)

  • Pectoralis Major, Sternal


  • Deltoid – Anterior
  • Pectoralis Major – Clavicular
  • Triceps Brachii
  • Wrist Flexor

Dynamic Stabilizers

  • Biceps Brachii – Short Head


  • Pectoralis Minor
  • Serratus Anterior

Antagonist Stabilizers

  • None


When you wish to develop the highest quality muscle growth, you must focus on these basic tips. Similarly, whenever you desire to thwart the probability of an injury, you must abide by these tips.

  • Workout Near A Place Where You Are Able To Check Your Form In A Mirror. You need to be able to always maintain solid technique on each rep, to be able to do this you ought to have a way to see and fix your technique.
  • You Need To Think Of A Plan If You Will Not Be Accomplish Your Set. This particular is especially essential for squatting and pressing, unlike deadlifts where you can simply set the barbell on the ground, you are in between the barbell and the floor. The preferred plan is to use a spotter and safety bars. When you may not have either you are able to lift without having plate clips so that you can dump the plates if required. However, this could possibly get you removed from your preferred gym.
  • Always Keep Your Abs Tight. For most exercises, you should reinforce your back by flexing your stomach to strengthen your inner pressure all-around your spine.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You ought to keep from making these basic issues to manage solid form and build muscle. In addition, when you keep away from these issues you will prevent the likelihood of receiving an injury.

  • Avoid The Urge To Exercise Solo. A partner are generally an amazing driving force. A workout partner can also be important spotter.
  • It Is Best If You Don’t Speed Through Your Training Session. Every time you rush your work out you more likely to have bad form and accidents.
  • It Is Best If You Don’t Bypass Your Cooldown. You would have extended recovery time and even more soreness any time you ignore your cooldown.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Wide Reverse Grip Bench Press Recap

From now on you can train with barbell wide reverse grip bench press the right way. So now use barbell wide reverse grip bench press as a component of your long term resistance training routine to form your Chest.

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Dumbbell Close Grip Bench Press - Excellent Tricep Exercise

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Dumbbell Close Grip Bench Press is a great muscle building movement to strengthen your triceps and build big arms. Do you need to some tips on achieving optimal form and gain strength in your triceps now? You need to take advantage of this how-to tutorial to help you begin immediately.

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