Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
AdvancedCompoundBarbell
Barbell Wide Reverse Grip Bench Press
Pectorals · Chest
5
sets
4–6
reps
3m
Rest time
~12
Calories / set
Instructions
- 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.
Muscles worked
Primary
Pectorals
triceps
Secondary
tricepsshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Machine
Assisted Chest Dip (Kneeling)
Pectorals · Chest
Beginner9
Bodyweight
Assisted Seated Pectoralis Major Stretch With Stability Ball
Pectorals · Chest
Beginner6
Machine
Assisted Wide Grip Chest Dip (Kneeling)
Pectorals · Chest
Beginner9
Resistance band
Band Bench Press
Pectorals · Chest
Beginner9
Resistance band
Band One Arm Twisting Chest Press
Pectorals · Chest
Beginner9
Barbell
Barbell Bench Press
Pectorals · Chest
Advanced12
Barbell
Barbell Decline Bench Press
Pectorals · Chest
Advanced12
Alternatives
Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Machine
Assisted Chest Dip (Kneeling)
Pectorals · Chest
Beginner9
Bodyweight
Assisted Seated Pectoralis Major Stretch With Stability Ball
Pectorals · Chest
Beginner6
Machine
Assisted Wide Grip Chest Dip (Kneeling)
Pectorals · Chest
Beginner9
Resistance band
Band Bench Press
Pectorals · Chest
Beginner9
Resistance band
Band One Arm Twisting Chest Press
Pectorals · Chest
Beginner9