Reverse Grip Overhead Barbell Press

The reverse grip overhead barbell press is a standing shoulder press performed with an underhand, supinated grip instead of the standard overhand grip. The supinated hand position shifts more work onto the anterior deltoids and triceps while feeling more natural at the wrist and forearm for some lifters. It is a compound pressing movement that also demands core and upper back stability to keep the bar path controlled overhead. Because the grip is less mechanically stable than a pronated grip, it is typically trained with lighter loads than a standard overhead press.

Muscles Targeted

• Primary: Anterior deltoids, triceps brachii
• Secondary: Lateral deltoids, upper pectoralis major
• Tertiary: Trapezius, core stabilizers, serratus anterior

Starting Position

Set a barbell in a rack at upper-chest height. Grip the bar with an underhand (supinated) grip, hands just outside shoulder width, and unrack it to rest across your upper chest and front shoulders. Stand with feet shoulder-width apart, brace your core, and keep your elbows pointing forward and slightly down at the bottom position.

Execution Steps

1. Brace your core and set your shoulder blades back and down before initiating the press
2. Press the bar straight up by extending your elbows, keeping the bar path close to your face
3. Move your head back slightly as the bar passes your face, then bring it forward once the bar clears
4. Fully extend your arms overhead, finishing with the bar directly above your shoulders and your biceps near your ears
5. Pause briefly at the top with your shoulders fully engaged
6. Lower the bar under control back to the starting position at your upper chest, retracing the same path
7. Repeat for the desired number of reps without losing your core brace or lower back position

Form Cues

• Keep the grip supinated throughout: Don't let your wrists rotate mid-rep, as this reduces control and stability
• Drive through a full lockout: Fully extend the elbows at the top for complete shoulder engagement
• Keep the bar path vertical: Avoid pressing the bar forward, which turns the lift into an incline press and adds shoulder strain
• Brace the core hard: A tight core prevents excessive lower back arching under the overhead load
• Use a moderate load: The underhand grip is inherently less stable, so prioritize control over maximal weight

Common Mistakes

• Using too heavy a load: The reverse grip is less stable than a standard grip, and excess weight compromises wrist and shoulder control
• Arching the lower back excessively: This shifts load off the shoulders onto the spine and increases injury risk
• Flaring elbows too wide: This reduces triceps involvement and can strain the shoulder joint
• Pressing the bar forward instead of straight up: A forward bar path turns the movement into a less effective incline press
• Rotating the wrists mid-set: Losing the supinated grip reduces bar control and can cause the bar to roll in the hands

Variations

• Dumbbell reverse grip press: Allows a more natural wrist path and works each arm independently
• Seated reverse grip barbell press: Removes leg drive and isolates the shoulders and triceps more directly
• Smith machine reverse grip press: Provides a fixed bar path for lifters building confidence with the grip
• Standing cable reverse grip press: Offers constant tension and a different stability challenge than free weights
• Reverse grip push press: Adds leg drive to move heavier loads or push through sticking points

Tips for Progression

• Master the standard overhead press first: Build baseline pressing strength before adding the less stable reverse grip
• Increase load in small increments: 2.5-5 pound jumps let you adapt to the different grip demand
• Add pause reps: Pausing at the bottom or top builds control and reduces reliance on momentum
• Progress from seated to standing: Standing versions add core and lower body stability demands once seated form is solid

Training Notes

Program the reverse grip overhead barbell press 1-2 times per week as a secondary shoulder or triceps movement, typically after a primary pressing exercise. Use 6-10 reps with moderate loads, resting 90 seconds to 2 minutes between sets given the stability demands. It fits well in an upper-body or push-focused session as a variation to break up training monotony or address triceps and front-delt weaknesses.