PlanWorkouts

Exercise 1257 · REF DU7I633

Barbell Reverse Grip Incline Bench Press exercise animation

Barbell Reverse Grip Incline Bench Press

Category
Chest
Equipment
Barbell
Target
Pectorals

The reverse grip incline bench press flips the hands underhand on an inclined bench, which several lifters find shifts tension toward the upper chest with less shoulder discomfort than a standard overhand incline press. It's worth trying if regular incline pressing bothers the front of the shoulder. Keep the bar path consistent and don't rush the setup, since the grip takes some getting used to.

How to Do the Barbell Reverse Grip Incline Bench Press

  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.

Muscles Worked

The Barbell Reverse Grip Incline Bench Press primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have barbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Barbell Reverse Grip Incline Bench Press work?
The Barbell Reverse Grip Incline Bench Press primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Barbell Reverse Grip Incline Bench Press?
The Barbell Reverse Grip Incline Bench Press is done with a barbell.
What's a good alternative to the Barbell Reverse Grip Incline Bench Press?
If you don't have access to a barbell, the Archer Push Up targets the same pectorals using body weight instead.