How to do the Barbell Incline Reverse Grip Press
TricepsBarbellIntermediate
The barbell incline reverse grip press is a rare but powerful triceps builder that shifts demand directly onto the long head by altering wrist position and pressing angle. Master this movement and you unlock upper-arm thickness that standard pressing simply cannot reach.
Add this to my personalized plan →Muscles worked
Primary
Triceps
Secondary
Front deltsChest
Step-by-step
- Set a bench to 30 to 45 degrees, unrack the barbell with a supinated grip shoulder-width apart, and brace your core before lowering
- Lower the bar under control to your upper chest, keeping your elbows tracking at roughly 45 degrees from your torso
- Press explosively through your triceps back to full lockout, squeezing hard at the top without hyperextending the elbows
- Re-rack only after your spotter confirms the bar is secure, as the supinated grip limits your ability to bail safely
Common mistakes
- Gripping too wide reduces triceps tension and strains the wrists, so keep hands shoulder-width to maintain a straight bar path over the elbow joint
- Letting the elbows flare wide turns this into a chest movement and stresses the wrist joint, so actively pull the elbows slightly inward throughout the press
- Using too much load before the wrist position is grooved causes grip failure mid-set, so start conservatively and build weight only after the mechanics feel locked in
Pro tip — At the top of each rep, actively pronate slightly against the bar without actually rotating it, this isometric tension dramatically increases triceps recruitment at lockout.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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