Barbell Wide Reverse Grip Bench Press

pectoralschestbarbell

Matutunan kung paano gawin ang Barbell Wide Reverse Grip Bench Press nang may tamang form at technique. Ang barbell exercise na ito ay pangunahing nagta-target sa iyong Pectorals, na may secondary emphasis sa Triceps, Shoulders.

Barbell Wide Reverse Grip Bench Press exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Barbell Wide Reverse Grip Bench Press

Sundin ang mga hakbang na ito para maisagawa ang Barbell Wide Reverse Grip Bench Press nang may tamang form:

  1. 1Humiga nang patag sa bench na may mga paang patag sa sahig at likod na nakadikit sa bench.
  2. 2Hawakan ang barbell nang malawak na reverse grip, bahagyang mas malawak kaysa lapad ng balikat ang pagitan ng mga kamay.
  3. 3Itaas ang barbell mula sa rack at hawakan ito nang direkta sa itaas ng dibdib na buong-buong nakaextend ang mga braso.
  4. 4Dahan-dahang ibaba ang barbell patungo sa dibdib, pinapalapitan ang mga siko sa katawan at pinapanatiling tuwid ang mga pulso.
  5. 5Sandaling huminto kapag nahawakan ng barbell ang dibdib, pagkatapos ay itulak ito pabalik sa simula.
  6. 6Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Barbell Wide Reverse Grip Bench Press

Primary

pectorals

Secondary

tricepsshoulders

Exercise Details

Equipment
barbell
Body Part
chest
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
3–5 days
Weekly Frequency
1–2 sessions per week
Why
Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.

Sets & Reps by Goal

Strength

Sets
3–6
Reps
1–5
Rest
3–5 min

Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.

Hypertrophy

Sets
3–5
Reps
6–12
Rest
60–120 s

Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).

Endurance

Sets
2–4
Reps
15–20
Rest
30–60 s

Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.

Which Workout Splits Include Barbell Wide Reverse Grip Bench Press?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Chest Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Barbell Wide Reverse Grip Bench Press?

Ang Barbell Wide Reverse Grip Bench Press ay pangunahing nagta-target sa iyong Pectorals. Ang mga secondary muscles na ginagamit ay kabilang ang Triceps, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong chest.

Anong equipment ang kailangan ko para sa Barbell Wide Reverse Grip Bench Press?

Ang Barbell Wide Reverse Grip Bench Press ay nangangailangan ng barbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Barbell Wide Reverse Grip Bench Press nang may tamang form?

Simulan sa pamamagitan ng Humiga nang patag sa bench na may mga paang patag sa sahig at likod na nakadikit sa bench. Hawakan ang barbell nang malawak na reverse grip, bahagyang mas malawak kaysa lapad ng balikat ang pagitan ng mga kamay. Itaas ang barbell mula sa rack at hawakan ito nang direkta sa itaas ng dibdib na buong-buong nakaextend ang mga braso. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Barbell Wide Reverse Grip Bench Press?

For most people, allow 3–5 days between sessions targeting the same muscle group. That translates to 1–2 sessions per week. Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.

What are the best sets and reps for the Barbell Wide Reverse Grip Bench Press?

It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.

Which workout splits is the Barbell Wide Reverse Grip Bench Press best for?

The Barbell Wide Reverse Grip Bench Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.

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