If you’ve ever said, “my bench press is not increasing,” you’re not alone. Plateaus happen to even the most dedicated lifters. When traditional programming stalls, changing your approach can unlock new strength gains. One of the most effective yet underused variations is the reverse grip bench press.
In this guide, we’ll break down how the reverse grip bench press works, the reverse grip bench press muscles worked, how to use the reverse bench press grip correctly, and why this movement can help push your bench press past stubborn sticking points.
What Is the Reverse Grip Bench Press?
The reverse grip bench press is a bench press variation where the lifter uses a supinated (palms-facing-you) grip instead of the traditional overhand grip. This small change significantly alters muscle activation, bar path, and joint stress—making it a powerful tool for strength development.
Often used by powerlifters and experienced lifters, this variation allows better upper-body engagement while reducing strain on the shoulders.
Reverse Grip Bench Press Muscles Worked
Understanding the reverse grip bench press muscles worked is key to knowing why it’s so effective.
Primary muscles targeted include:
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Upper chest (clavicular pecs)
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Triceps
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Front delts
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Biceps (as stabilizers)
Because the reverse grip bench press naturally shifts the bar path lower toward the torso, it increases upper chest activation while still heavily recruiting the triceps. This makes it ideal for lifters who struggle with power off the chest or lockout strength.
Why Use a Reverse Bench Press Grip?
The reverse bench press grip changes leverage and joint positioning, which can provide several benefits:
1. Reduced Shoulder Stress
Many lifters experience shoulder discomfort during standard benching. The reverse grip places the shoulders in a more natural, externally rotated position, often reducing pain.
2. Improved Bar Path
The reverse grip encourages a straighter bar path and better elbow positioning, helping lifters stay tight and controlled through the press.
3. Increased Triceps Engagement
If your bench stalls near lockout, this variation can help strengthen the triceps and improve pressing power.
“My Bench Press Is Not Increasing” — Here’s Why
If you’re stuck thinking my bench press is not increasing, the problem is rarely effort—it’s usually adaptation.
Common reasons bench progress stalls:
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Repeating the same grip and setup
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Weak triceps or upper chest
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Shoulder discomfort limiting volume
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Poor bar path or stability
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Overuse of max-effort benching
Incorporating the reverse grip bench press into your training introduces a new stimulus that forces adaptation without abandoning the bench entirely.
How to Perform the Reverse Grip Bench Press Safely
Because the reverse grip changes control, safety is critical.
Key technique tips:
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Use a spotter or safety pins
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Keep wrists stacked over the bar
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Start with lighter weight
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Maintain tight upper-back positioning
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Lower the bar under full control
Using high-quality wrist wraps from Raw Strength Apparel can also improve wrist stability and confidence during this lift.
Programming the Reverse Grip Bench Press
To break a plateau:
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Use reverse grip bench press as a secondary movement
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Perform 3–5 sets of 5–8 reps
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Focus on controlled tempo
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Pair with triceps accessories
Rotate it in for 4–6 weeks to reinforce weak points and build new strength.
Who Should Use the Reverse Grip Bench Press?
This variation is ideal for:
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Lifters with shoulder pain
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Athletes with weak lockout
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Powerlifters needing upper chest development
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Anyone stuck asking, “Why is my bench press not increasing?”
Final Thoughts: Build a Stronger Bench with Smarter Training
The reverse grip bench press isn’t a gimmick—it’s a proven strength-building tool that targets key muscles often neglected in traditional pressing. By understanding the reverse grip bench press muscles worked and mastering the reverse bench press grip, you can unlock new progress and push past plateaus.
If your bench has stalled, it may be time to train smarter—not just harder.
Train with purpose. Build raw strength.
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