Reverse Grip Bench Press: Muscles Worked, Benefits, and Execution

What muscles do reverse grip bench press work?

The reverse grip bench press primarily targets the pectoralis major (chest), with a unique emphasis on the clavicular head (upper chest), and significantly engages the triceps brachii, particularly the long head, due to altered hand and arm mechanics.

Introduction to the Reverse Grip Bench Press

The reverse grip bench press is a variation of the traditional barbell bench press where the lifter uses an underhand (supinated) grip rather than the standard overhand (pronated) grip. This seemingly minor alteration in hand position profoundly influences the biomechanics of the lift, shifting muscular emphasis and offering a distinct training stimulus compared to its conventional counterpart. Understanding these muscular recruitment patterns is crucial for fitness enthusiasts, personal trainers, and kinesiologists looking to diversify training programs and address specific muscular development goals.

Primary Movers

The muscles that bear the brunt of the load and are primarily responsible for the pressing movement in the reverse grip bench press include:

• Pectoralis Major:
  • Sternal Head: The largest portion of the chest muscle, responsible for horizontal adduction and shoulder flexion. It is heavily involved in the pressing motion, similar to a standard bench press.
  • Clavicular Head (Upper Chest): This head experiences increased activation in the reverse grip bench press. The supinated grip and the slightly altered bar path often lead to a greater degree of shoulder flexion and internal rotation at the top of the movement, which places more direct stress on the upper fibers of the pectoralis major.
• Triceps Brachii:
  • Comprising three heads—long, lateral, and medial—the triceps are essential for elbow extension. In the reverse grip bench press, the supinated grip naturally tucks the elbows closer to the body and often encourages a longer range of motion for elbow extension, leading to significant triceps activation.
  • Long Head Emphasis: The long head, which originates from the scapula, is particularly engaged due to its role in shoulder extension and adduction, both of which are prominent in the reverse grip press.

Synergistic Muscles

Synergists are muscles that assist the primary movers in performing the action. For the reverse grip bench press, these include:

• Anterior Deltoid: The front portion of the shoulder muscle assists the pectoralis major in shoulder flexion and contributes to the initial push off the chest. While always active in pressing movements, its role remains significant.
• Serratus Anterior: This muscle, located on the side of the rib cage, helps to protract the scapula (pull it forward) and stabilize it against the rib cage, crucial for a stable pressing platform and full range of motion at the top of the press.
• Coracobrachialis: A small muscle located in the upper arm, it assists with shoulder flexion and adduction.

Stabilizer Muscles

Stabilizer muscles work to maintain proper joint positioning and form throughout the movement, preventing unwanted motion and injury.

• Rotator Cuff Muscles: (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis) These four muscles are vital for stabilizing the glenohumeral (shoulder) joint. The altered grip and elbow position may place different demands on these muscles for stability compared to a traditional bench press.
• Scapular Stabilizers: (Rhomboids, Trapezius) These muscles help to retract and depress the scapulae, providing a stable base for the pressing movement and protecting the shoulder joint.
• Core Musculature: (Rectus Abdominis, Obliques, Erector Spinae) The muscles of the core engage isometrically to maintain a rigid torso and transfer force efficiently from the lower body through the trunk to the upper body during the press.

Biomechanical Rationale for Muscle Emphasis

The unique muscle activation patterns observed in the reverse grip bench press stem directly from the biomechanical changes introduced by the supinated grip:

• Forearm Supination: The underhand grip forces the forearms into supination. This position inherently alters the line of pull for various muscles and influences joint mechanics.
• Elbow Position: With a supinated grip, the elbows tend to tuck closer to the body throughout the movement. This more adducted (tucked) elbow position reduces the leverage of the pectoralis major in horizontal adduction but can increase the mechanical advantage for elbow extension (triceps) and shoulder flexion (upper chest).
• Shoulder Joint Mechanics: The combination of supination and tucked elbows places the shoulder joint in a more internally rotated and flexed position at the bottom of the movement, which can increase the recruitment of the anterior deltoid and, critically, the clavicular head of the pectoralis major as the arm moves into greater flexion and internal rotation during the press.

Benefits of Incorporating the Reverse Grip Bench Press

Adding the reverse grip bench press to a training regimen can offer several distinct advantages:

• Varying Stimulus: It provides a novel stimulus to the chest, particularly the often-underdeveloped upper chest, which can help overcome plateaus and promote more comprehensive pectoral development.
• Shoulder Health Considerations: For some individuals, the reverse grip can feel more comfortable on the shoulders due to the more internally rotated and tucked elbow position, potentially reducing anterior shoulder strain compared to a wide-grip traditional bench press.
• Triceps Development: Its strong emphasis on the triceps makes it an excellent accessory exercise for building arm strength and size, especially targeting the long head.

Proper Execution and Safety Considerations

To maximize muscle activation and minimize injury risk, proper execution is paramount:

• Grip Width: Typically, a slightly narrower than shoulder-width grip is used, allowing for comfortable wrist positioning and elbow tucking.
• Bar Path: The bar path will naturally be slightly different from a traditional press, often touching lower on the chest or even the upper abdomen, aligning with the more tucked elbow position.
• Elbow Tuck: Maintain tucked elbows throughout the movement, keeping them close to the body to maximize triceps and upper chest engagement.
• Spotter Recommendation: Due to the unfamiliar grip and altered bar path, especially when learning the exercise or lifting heavy, using a spotter is highly recommended.

Conclusion

The reverse grip bench press is a valuable variation that strategically shifts muscle emphasis, primarily enhancing the activation of the upper pectoralis major and the triceps brachii, particularly its long head. By understanding the biomechanical principles that govern this unique lift, fitness professionals and enthusiasts can intelligently incorporate it into their training programs to target specific muscle groups, overcome imbalances, and foster comprehensive upper body development while potentially offering a more shoulder-friendly alternative for some individuals.