Home / Exercises / Incline Reverse Grip Push Up
Incline Reverse Grip Push Up animation

How to do the Incline Reverse Grip Push Up

ChestBodyweightIntermediate

The incline reverse grip push up is a deceptively powerful variation that shifts emphasis to the upper chest and inner pec fibers in ways a standard push up simply cannot match. Master this movement and you will build thickness and definition that transfers directly to pressing strength across the board.

Add this to my personalized plan →

Muscles worked

Primary
Pectorals (chest)
Secondary
Front deltsTriceps

Step-by-step

  1. Place your hands on an elevated surface with fingers pointing toward you and palms flat, shoulder-width apart
  2. Set your body in a rigid plank with hips level and core fully braced before initiating any movement
  3. Lower your chest toward the surface with control, keeping elbows tracking slightly outward rather than flaring wide
  4. Press explosively back to the start by driving through the heel of your palm and fully extending the arms

Common mistakes

  • Letting the hips sag during the descent, which kills tension on the chest and strains the lower back, so brace your core as if bracing for a punch before every rep
  • Placing hands too wide, which reduces the unique mechanical advantage this grip provides, so keep them no wider than shoulder-width to maximize upper pec recruitment
  • Rushing the lowering phase and losing control of the reverse grip, so use a deliberate two-count descent to maintain wrist alignment and muscle tension throughout

Pro tip — At the top of each rep, consciously squeeze your palms inward against the surface without actually moving them, creating an isometric adduction force that dramatically increases upper chest fiber activation before you even begin the next rep.

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

Barbell Bench PressBarbell Bench PressBarbell Decline Bench PressBarbell Decline Bench PressBarbell Decline Wide Grip PressBarbell Decline Wide Grip PressBarbell Front Raise And PulloverBarbell Front Raise And PulloverBarbell Incline Bench PressBarbell Incline Bench PressCable Bench PressCable Bench Press
Want this built into a full plan?2fit4u turns moves like this into your personalized weekly program — free to start.
Build my free plan →