10 Barbell Wide Reverse Grip Bench Press Alternatives for Shoulder Pain

The Barbell Wide Reverse Grip Bench Press is done lying on your back with a barbell. Ranked closest by our scoring: the Reverse Band Bench Press, the Barbell Bench Press - Medium Grip and the Wide-grip Barbell Bench Press.

Barbell Wide Reverse Grip Bench PressWatch the Barbell Wide Reverse Grip Bench Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Wide Reverse Grip Bench Press

The steps for the Barbell Wide Reverse Grip Bench Press itself, so you can judge how close each substitute below really is.

Pectorals, with triceps, shoulders · Barbell · Advanced · Compound

  1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
  2. Grasp the barbell with a wide reverse grip, slightly wider than shoulder-width apart.
  3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
  4. Lower the barbell slowly towards your chest, keeping your elbows tucked in and your wrists straight.
  5. Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best Barbell Wide Reverse Grip Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Wide Reverse Grip Bench Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Reverse Band Bench Press

    1. Reverse Band Bench Press

    96% match

    Pectorals · Intermediate · Compound

    Pick this when you want an easier version that still works the pectorals.

    • Barbell
    How to perform it
    1. Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell.
    2. Lie on the bench, tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
    3. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
    4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Barbell Wide Reverse Grip Bench Press
    • Primary muscle: pectorals, the same as the Barbell Wide Reverse Grip Bench Press
    • Equipment: free weights, the same as the Barbell Wide Reverse Grip Bench Press
    • Body position: lying on your back, the same as the Barbell Wide Reverse Grip Bench Press
  4. Bench Press With Chains

    4. Bench Press With Chains

    95% match

    Pectorals · Advanced · Compound

    The same equipment, taken with an overhand grip.

    • Barbell
    How to perform it
    1. Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
    2. Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
    3. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
    4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Barbell Wide Reverse Grip Bench Press
    • Primary muscle: pectorals, the same as the Barbell Wide Reverse Grip Bench Press
    • Equipment: free weights, the same as the Barbell Wide Reverse Grip Bench Press
    • Body position: lying on your back, the same as the Barbell Wide Reverse Grip Bench Press

How to Choose the Right Barbell Wide Reverse Grip Bench Press Substitute

Select a substitute based on the region of the pec you want to target, available equipment, and joint tolerance. If you need upper-pec emphasis choose an incline press or low-to-high cable pattern; for limited equipment pick single-arm dumbbell or landmine presses to reduce transverse instability. Consider grip orientation (supinated vs neutral) because supination increases clavicular recruitment; test a light set and judge where you feel tension. Cue when testing: keep the scapula pinned, torso stable, and elbows 30–45° to prioritize pectoral loading over shoulder or triceps domination.

Barbell Wide Reverse Grip Bench Press FAQ

What muscles does Barbell Wide Reverse Grip Bench Press work?

It primarily targets the pectoralis major, especially the clavicular (upper) fibers, through increased shoulder flexion and horizontal adduction. Secondary muscles include the anterior deltoid and triceps; the supinated grip can also increase biceps and forearm activation. Cue: tuck elbows ~45° to maximize pec involvement.

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