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Barbell Reverse Grip Incline Bench Press animation

How to do the Barbell Reverse Grip Incline Bench Press

ChestBarbellIntermediate

The barbell reverse grip incline bench press is a rare but powerful variation that shifts emphasis to the upper chest and long head of the triceps while reducing shoulder joint stress compared to a standard incline press. Master it and you will own a chest development tool that most lifters never even attempt.

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Muscles worked

Primary
Pectorals (chest)
Secondary
Front deltsTriceps

Step-by-step

  1. Set the incline bench to 30 to 45 degrees, unrack the barbell with a supinated grip slightly narrower than shoulder width, and keep your wrists stacked directly over your elbows.
  2. Retract your shoulder blades, plant your feet flat on the floor, and maintain a natural arch in your lower back before you descend.
  3. Lower the bar in a controlled straight path to your upper chest, keeping your elbows tucked at roughly 45 degrees to protect the wrists and shoulders.
  4. Drive the bar back up explosively by pressing your chest into the movement, fully extending your arms without locking out aggressively at the top.

Common mistakes

  • Letting the wrists collapse backward under load which strains the joint and kills force transfer, so use a thumbs-around grip and keep wrists rigid and neutral throughout every rep.
  • Setting the incline too steep at 60 degrees or more which shifts stress away from the chest onto the anterior deltoid and makes the reverse grip mechanically dangerous, so stay between 30 and 45 degrees.
  • Flaring the elbows wide as you would in a standard press, which is especially risky with a supinated grip, so consciously tuck your elbows toward your torso on every descent.

Pro tip — Initiate the press by thinking about driving your pinkies toward the ceiling rather than just pushing the bar up, this subtle external rotation cue activates the upper chest more aggressively and keeps the wrists from breaking down under heavier loads.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

More Chest exercises

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