Smart Workout Diary

Incline Dumbbell Bench Press Reverse Grip

The incline dumbbell bench press reverse grip is a pressing exercise performed on an inclined bench with the palms facing toward you. It emphasizes the upper chest while also training the triceps and front shoulders. It can support upper-body pressing strength and chest muscle development.

Demonstration

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

Instructions

  1. Set an adjustable bench to a moderate incline and place dumbbells beside the bench. Sit down, then use your thighs to guide the dumbbells to shoulder level as you lean back.
  2. Set the reverse grip: keep your palms facing toward your face and torso, with wrists straight and dumbbells controlled above the upper chest.
  3. Plant your feet firmly, draw your shoulder blades gently back and down, and keep your head, upper back, and hips in contact with the bench.
  4. Press upward until your elbows are nearly straight, keeping the dumbbells balanced and your elbows tucked comfortably toward your sides.
  5. Lower slowly to a comfortable depth near the upper chest while maintaining wrist alignment. Finish the set under control and return the dumbbells safely to your thighs before sitting up.
Muscle Group
Upper Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a manageable load. The reverse grip can feel less stable than a conventional dumbbell grip; master control before increasing weight.
  2. Keep wrists stacked over the forearms. Do not allow them to bend backward as you press or lower.
  3. Control the descent and avoid bouncing or forcing the dumbbells into an uncomfortable bottom position.
  4. Breathe steadily: inhale as the dumbbells lower and exhale as you press. Stop if the grip or shoulder position becomes painful.
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