Smart Workout Diary

Barbell Incline Bench Press Reverse Grip

The reverse-grip barbell incline bench press is a pressing exercise performed on an inclined bench with the palms facing toward the lifter. It primarily trains the upper chest, while the triceps and front shoulders assist the press. It can support upper-body pressing strength and chest development, but the unusual grip requires careful control and an appropriate load.

Demonstration

Barbell Incline Bench Press Reverse Grip — demonstration 1
Barbell Incline Bench Press Reverse Grip — demonstration 2

Instructions

  1. Set an adjustable bench to a moderate incline and position it in a rack so the bar can be unracked safely; use a spotter when available.
  2. Lie back with your feet firmly on the floor, upper back and head supported, and shoulder blades pulled back and down.
  3. Grip the bar slightly wider than shoulder width with an underhand grip, wrapping both thumbs securely around the bar.
  4. Unrack the bar with control and hold it above the upper chest with straight but not forcefully locked elbows.
  5. Lower the bar slowly toward the upper chest, keeping the wrists as neutral as possible and the elbows controlled rather than flared wide.
  6. Press the bar upward and slightly back to the starting position while exhaling, keeping the shoulders set and the bar balanced over the upper chest.
Muscle Group
Upper Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Barbell, Bench
Difficulty
Expert

Technique tips

  1. Start light: the reverse grip can feel less secure than a conventional grip, so master the bar path before increasing load.
  2. Keep a full grip: always wrap the thumbs around the bar; do not use a thumbless grip.
  3. Control the descent: lower smoothly and stop if wrist discomfort, loss of balance, or shoulder pain occurs.
Exercise library