Wrists collapse backward
Supinated grip fails under load; wrists roll toward extension putting the joint at risk.
Overactive muscles
Wrist extensorsForearm extensors
Corrective work
StretchWrist flexor stretch↗Foam RollForearm extensors↗Push · Upper Body
Reverse Grip Bench Press
Coaching cues
- Take a supinated (underhand) grip on the barbell, shoulder width
- Lower bar to lower chest / upper abdomen — different touch point than standard
- Elbows track closer to the body; the grip naturally narrows the path
- Emphasizes the upper pec and long head of the tricep
Common faults 3
Grip width too wide
Wider grip in supination places extreme rotational torque on the wrist and elbow.
Overactive muscles
Forearm supinatorsWrist extensors
Corrective work
StretchWrist extensor/supinator stretch↗Bar drifts toward the face
Path arcs toward the head rather than touching lower chest, stressing the anterior shoulder.
Overactive muscles
Anterior deltoidPec minor
Corrective work
Foam RollPec minor↗StretchDoorway pec stretch↗