Are you tired of the same old chest exercises that just don’t seem to be giving you the results you want? Do you find yourself struggling to target your upper chest muscles? Perhaps you’ve heard of the barbell wide reverse grip bench press, but you’re not sure how to properly execute it for maximum effectiveness. Don’t worry, you’re not alone. Many people struggle with targeting specific areas of their chest and may not know how to execute exercises properly. But fear not, in this blog post, we’ll go over the proper form and technique for the barbell wide reverse grip bench press, so you can achieve the gains you’ve been looking for.
Barbell Wide Reverse Grip Bench Press Summary
- Primary Muscles: Pectoralis Major – Sternal
- Secondary Muscles: 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 Instructions
- 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.
Video Tutorial
Barbell Wide Reverse Grip Bench Press Muscles
Target (Agonist)
- Pectoralis Major, Sternal
Synergists
- Deltoid – Anterior
- Pectoralis Major – Clavicular
- Triceps Brachii
- Wrist Flexor
Dynamic Stabilizers
- Biceps Brachii – Short Head
Stabilizers
- Pectoralis Minor
- Serratus Anterior
Antagonist Stabilizers
- None
Benefits of Barbell Wide Reverse Grip Bench Press
The Barbell Wide Reverse Grip Bench Press is an excellent exercise for targeting the Pectoralis Major – Sternal muscle. This exercise allows for a greater range of motion and deeper penetration of the muscle fibers, resulting in increased strength and power. Additionally, it increases the intensity of the workout and promotes proper form, helping to reduce the risk of injury. By engaging more of the muscle fibers during this exercise, it also helps to increase muscular endurance, allowing you to perform more reps at a higher intensity. Finally, this exercise also helps to promote better posture by strengthening the mid-back muscles.
Tips for Performing Barbell Wide Reverse Grip Bench Press
When performing the Barbell Wide Reverse Grip Bench Press, it is important to keep proper form to ensure maximum benefits and prevent injury. To ensure you are using proper form, here are a few tips to keep in mind.
- 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.
Benefits and Tips Video
Frequent Mistakes To Avoid
When performing the Barbell Wide Reverse Grip Bench Press, there are certain mistakes that you should avoid. While this exercise is a great way to improve your fitness, it is important to practice proper form and technique in order to reap the full benefits and avoid any potential injuries. Below, we will discuss some common mistakes to avoid when performing this exercise.
- 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.
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Variations and Complementary Exercises
If you are looking to mix up your workout routine and add some variation to the Barbell Wide Reverse Grip Bench Press, there are plenty of complementary and alternative exercises you can add to your routine. These exercises will work the same muscles as the Barbell Wide Reverse Grip Bench Press, but also add some additional strength and muscle development. Below is a list of variations, complementary, or alternative exercises you can incorporate into your routine.
Barbell Bench Press
Barbell Bench Press is a great complimentary or alternative exercise for the Barbell Wide Reverse Grip Bench Press. It is a compound movement that requires both the chest and triceps to work together in order to lift the weight. It also works the shoulders, back, and core muscles as stabilizers. The Barbell Bench Press allows for a greater range of motion than the Barbell Wide Reverse Grip Bench Press, which can help increase muscle activation and strength. It is also an excellent exercise for developing strength, power, and size in the chest and triceps muscles. Additionally, it is a great exercise for developing strength in the upper body overall.
Decline Dumbbell Bench Press
The Decline Dumbbell Bench Press is a great complementary or alternative exercise for the Barbell Wide Reverse Grip Bench Press. This exercise involves lying on a decline bench while holding two dumbbells. You then press the dumbbells up until your arms are fully extended, and then lower them back down to your chest. This exercise works the same muscles as the Barbell Wide Reverse Grip Bench Press, but with the added benefit of greater range of motion, thus allowing for a deeper chest contraction and an increased challenge for the triceps. Additionally, the use of dumbbells also allows for a more balanced and stable workout, as well as an increased level of control over the weight used.
Barbell Wide Bench Press
The Barbell Wide Bench Press is a great complementary or alternative exercise to the Barbell Wide Reverse Grip Bench Press. It requires you to use a wider grip on the barbell and allows you to target your chest muscles more directly. This exercise is great for targeting the middle of your chest as well as the outer portion of your chest. This exercise is also useful for building strength in the triceps, shoulders, and upper back. With the wider grip, you can also challenge your core stability and balance by performing the exercise with a single arm.
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Barbell Decline Wide Grip Press
The Barbell Decline Wide Grip Press is a great complementary exercise to the Barbell Wide Reverse Grip Bench Press as it works the same muscles in the chest and shoulders, but from a different angle. This exercise requires the user to be in a reclined position and press the barbell above their chest while keeping their elbows close to their body. This exercise works the lower chest and shoulders by targeting the chest, front deltoids, and triceps, while also working the core and upper back muscles for stabilization. The Barbell Decline Wide Grip Press can also be used as an alternative exercise to the Barbell Wide Reverse Grip Bench Press as it still works the same muscles, but with a different range of motion.
Cable Chest Press
The Cable Chest Press is a great alternative or complementary exercise to the Barbell Wide Reverse Grip Bench Press. This exercise is performed while standing and uses cables to provide resistance, allowing for a more natural range of motion. The Cable Chest Press targets the chest muscles, shoulders, and triceps, and can be adjusted to different angles to target different areas of the chest. The exercise can also be done with both hands or one hand at a time, giving it greater versatility than the Barbell Wide Reverse Grip Bench Press. This exercise is perfect for those who want to build strength and size in their chest and arms.
Lever Incline Chest Press (Machine)
The Lever Incline Chest Press Machine is an effective and versatile exercise for those looking to strengthen their chest muscles. It is a great alternative or complementary exercise to the Barbell Wide Reverse Grip Bench Press. It targets the upper chest muscles and can be used with light to heavy weights for a wide range of motion. The Lever Incline Chest Press Machine helps to develop strength, stability, and muscular endurance. It also works to improve posture and balance. Furthermore, the Lever Incline Chest Press Machine can help to prevent shoulder injuries by engaging stabilizing muscles throughout the movement.
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Opposing Complementary Exercises
In order to maximize the benefits of the Barbell Wide Reverse Grip Bench Press, it is important to pair it with exercises that target the opposing muscles. This will ensure that the muscles are balanced, resulting in better performance and decreased risk of injury. Here are some exercises to complement the Barbell Wide Reverse Grip Bench Press:
Inverted Rows
Inverted Rows are a great complementary exercise to the Barbell Wide Reverse Grip Bench Press, as it works the opposite muscle group. This exercise involves lying on the ground with your back flat and feet extended, with a barbell above you. You then pull yourself up towards the barbell, driving your shoulder blades together at the top of the movement, before slowly lowering yourself back down. This exercise works the upper back muscles in an opposing movement to that of the Barbell Wide Reverse Grip Bench Press, helping to ensure a balanced and complete workout.
Seated Cable Row
The Seated Cable Row is an effective exercise to complement the Barbell Wide Reverse Grip Bench Press. The Seated Cable Row focuses on strengthening the back muscles, specifically the lats, rhomboids and trapezius, while the Barbell Wide Reverse Grip Bench Press focuses on strengthening the chest muscles. This pairing of exercises is beneficial because they work opposite muscle groups and promote balance in the body. Working out opposing muscle groups in this way helps to reduce the risk of injury and can also improve overall performance.
T Bar Reverse Grip Row
The T Bar Reverse Grip Row is a great exercise to complement the Barbell Wide Reverse Grip Bench Press. It works the opposing muscle groups, helping to develop strength and stability in the back and shoulders. The T Bar Reverse Grip Row requires you to keep your upper body still while pulling the weight up and back towards your chest, while the Barbell Wide Reverse Grip Bench Press requires you to press the weight away from your chest. Both exercises work together to create a balanced upper body workout that will help you build strength and improve your overall physique.
Get Stronger with Barbell Wide Reverse Grip Bench Press
If you’re looking to get stronger and improve your upper body strength, adding the barbell wide reverse grip bench press to your workout routine can help you achieve your goals. This exercise targets your chest, triceps, and shoulders, and can be done by both beginners and advanced lifters. By gripping the bar with a wider-than-normal grip and reversing the position of your palms, you’ll engage different muscles than you would with a traditional bench press. Be sure to start with a lighter weight and focus on proper form before increasing the weight. With consistency and dedication, this exercise can help you build a stronger, more defined upper body.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Chest Barbell Exercises
