Smart Workout Diary

Incline Reverse-Grip Dumbbell Bench Press

The incline reverse-grip dumbbell bench press is a pressing exercise performed on an incline bench with the palms facing toward the face or upper body. It primarily trains the upper chest while also working the triceps and front shoulders. It can support upper-body pressing strength and chest muscle development when performed with controlled loads.

Demonstration

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

Instructions

  1. Set an incline bench to a moderate angle and sit with a dumbbell resting securely on each thigh.
  2. Lie back and position the dumbbells above the upper chest with arms nearly straight, palms facing toward your face, and wrists neutral.
  3. Lower under control by bending the elbows and bringing the dumbbells toward the upper chest while keeping the shoulders down and back.
  4. Press upward until the arms are nearly straight, keeping the dumbbells controlled and the wrists stacked over the forearms.
  5. Repeat smoothly without bouncing, then 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 standard grip, especially at the bottom.
  2. Keep wrists neutral. Do not let them bend backward under the dumbbells.
  3. Control the range. Stop the descent if shoulder or wrist position cannot remain comfortable and controlled.
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