Smart Workout Diary

Dumbbell Incline Bench Press (Reverse Grip)

The reverse-grip dumbbell incline bench press is a compound pressing exercise performed on an incline bench with the palms facing toward the body. It primarily trains the upper chest while also involving the front deltoids and triceps. The exercise supports upper-body pressing strength and chest development.

Demonstration

Demonstration: Dumbbell Incline Bench Press (Reverse Grip)

Instructions

  1. Set an incline bench to a moderate angle and sit with a dumbbell resting on each thigh.
  2. Lie back, bring the dumbbells over your upper chest, and hold them with palms facing toward your body.
  3. Plant your feet firmly, keep your shoulder blades gently pulled back, and keep your wrists neutral.
  4. Lower the dumbbells under control toward the upper chest, keeping your elbows angled comfortably below the wrists.
  5. Press the dumbbells upward until your arms are nearly straight, then repeat without letting the weights drift out of control.
Muscle Group
Upper Chest
Other Muscle Groups
Front Delts, Triceps
Type
Strength
Mechanics
Compound
Movement Patterns
Horizontal Push
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a load that allows you to keep the reverse grip and wrist position steady throughout each repetition.
  2. Keep the dumbbells moving in a controlled path rather than forcing them to touch at the top.
  3. Do not flare the elbows excessively; keep them in a comfortable pressing path.
  4. Ask for assistance when handling dumbbells that are difficult to bring into position safely.
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