The barbell reverse grip incline bench press is a chest exercise performed on an incline bench using a barbell with a reverse (underhand) grip. This variation targets the upper chest and also involves the tricep and shoulders. It requires good technique and control to perform safely, especially due to the unusual grip and incline position.
Also Works
TricepsShoulders
How to Perform
1
Set up an incline bench at a 45 degree angle.
2
Lie down on the bench with your feet flat on the ground.
3
Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
4
Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
5
Pause for a moment when the barbell touches your chest.
6
Push the barbell back up to the starting position, fully extending your arms.
7
Repeat for the desired number of repetitions.
Pro Tips
•Set the incline to 30-45 degrees and grip the bar with palms facing you at about shoulder width.
•Have a spotter help you unrack and keep the bar path from lower chest to lockout above the upper chest.
•Tuck your elbows at about 45 degrees to your torso throughout the movement.
Common Mistakes
•Setting the incline too steep (above 45 degrees), which turns it into a shoulder press and makes the reverse grip unstable.
•Not having a spotter for the unrack, which is the most dangerous moment with a reverse grip.
•Gripping too wide, which weakens grip security and increases the chance of the bar rolling out of the hands.
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