Decline Reverse Grip Barbell Bench Press
In SetGrip: Barbell Bench Press (Decline, Reverse Grip)
Flipping to an underhand grip on a decline bench is one of the odder combinations in this family: the reverse grip tucks your elbows and pulls the bar path lower while the decline shortens the stroke. It is a niche lift for experienced pressers wanting a different low-chest and triceps stimulus; always unrack with a spotter, since the grip makes the handoff awkward.
How to do the Decline Reverse Grip Barbell Bench Press
- Lie on a decline bench with your feet secured and your head lower than your hips.
- Grasp the barbell with a reverse grip, slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment at the bottom, then push the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and bend it toward your feet to keep the elbows in and the lats tight.
Muscles worked
Primary
Pectorals · Chest
The pecs press the arms together and forward and are worked hardest at the bottom of the rep when the elbows are below the body.
Common mistakes
- Elbows flared to 90 degrees — this puts the shoulder in a poor position at the bottom; tuck the elbows to about 45 to 60 degrees and touch the bar on the lower chest.
- Losing shoulder blade position — the shoulder blades should be pulled back and down before the unrack and stay there; if they roll forward, the chest loses leverage.
- Bouncing off the chest — control the bar to a light touch and pause for a beat before pressing; a bounce hides how much you can actually press.
- Feet dancing around — plant the feet flat and drive them into the floor for the whole set to keep the body tight.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Bench press goes first in a chest or push session when you are strongest. Superset with a dumbbell row on the same bench for a push and pull pair, or follow it with flies for volume.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Decline Reverse Grip Barbell Bench Press work?
The Decline Reverse Grip Barbell Bench Press primarily works the pectorals. It also involves the triceps and delts, which assist the movement and stabilise the joints.
Is the Decline Reverse Grip Barbell Bench Press good for beginners?
Not as a starting point. The Decline Reverse Grip Barbell Bench Press is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Decline Reverse Grip Barbell Bench Press?
If you cannot do the Decline Reverse Grip Barbell Bench Press, try the Smith Machine Decline Reverse Grip Press, the Decline Wide Grip Smith Machine Bench Press or the Incline Reverse Grip Barbell Bench Press. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Decline Reverse Grip Barbell Bench Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
Track the Decline Reverse Grip Barbell Bench Press in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.