Reverse-Grip Barbell Bench Press

Chest Tier A for Chest Barbell Compound Push

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4sets

6-10reps

120srest

~6.1kcal/min

ChestA Upper Chest Triceps

Triceps Shoulders

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inChest

A stretch across the chest at the bottom and a strong squeeze as you press; triceps finish the lockout.

Key cue (the coach says it during the set)“Shoulder blades back and down, chest up, then press.”

Tempo · Lower 2 s · pause 1 · press 1 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in ShouldersElbows flared too wide and shoulders rolling forward. Tuck elbows to about 45°, keep shoulder blades pinned, lower to mid-chest.
Feel it in Back of armsGrip too narrow or stopping short. Grip slightly wider than shoulders and lower until close to the chest.
Feel it in WristsWrists bent back. Stack the weight over your forearms, knuckles to the ceiling.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Grip underhand just wider than shoulder-width, lower to your lower chest and always use a spotter.
Reversing the grip changes the angle — start lighter than usual.
Always use a spotter or safety arms when training heavy.
Keep your wrists straight with the bar stacked over your forearms.
Push your feet into the floor to create leg drive and a stable base.
Use collars on the bar and warm up with lighter sets first.