The Barbell Wide Reverse Grip Bench Press is a variation of the traditional bench press that targets the chest, shoulders, and triceps. This exercise requires a wider grip on the barbell and a reverse (underhand) grip, which activates the chest muscles in a different way compared to the standard bench press.
How to perform
Step-by-step instructions for the Barbell Wide Reverse Grip Bench Press:1. Start by lying down on a flat bench with your feet planted firmly on the ground. Make sure your back is flat against the bench and your shoulder blades are retracted.
2. Grip the barbell with a wider than shoulder-width grip, palms facing up (reverse grip).
3. Unrack the barbell and hold it directly above your chest, arms fully extended.
4. Inhale and slowly lower the barbell towards your chest, keeping your elbows pointed out to the sides.
5. Lower the barbell until it touches your chest or hovers slightly above it.
6. Exhale and press the barbell back up to the starting position, fully extending your arms.
7. Repeat for the desired number of reps.
Tips for performing the Barbell Wide Reverse Grip Bench Press:
- Focus on maintaining proper form throughout the exercise, keeping your back flat against the bench and avoiding arching or lifting your hips.
- Engage your core muscles to stabilize your body and prevent excessive sway or movement.
- Use a lighter weight than you would for a standard bench press, as the reverse grip may feel more challenging on the wrists and forearms.
- Start with a few warm-up sets before moving on to heavier weights to prevent injury and ensure proper muscle activation.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.