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Barbell Reverse-Grip Incline Bench Press
An incline bench press variation with a reverse grip that targets the upper chest, triceps, and front shoulders to build upper body strength and hypertrophy; offers shoulder-friendly alternative to standard presses.
About Exercise
Equipment
Barbell, Incline Bench, Plates, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
10/10Upper Chest
Triceps
8/10Lateral Head, Medial Head
Shoulders
7/10Anterior Delts
Forearms
3/10Flexors
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Set an adjustable bench to 30-45 degrees in a power rack. Lie back with feet flat, grip the barbell underhand slightly wider than shoulders, and unrack above upper chest.
- Inhale and lower the barbell controlled to upper chest, elbows tucked.
- Pause briefly at the bottom with bar touching upper chest.
- Exhale and press the barbell up in an arc toward your head.
- Fully extend arms without locking elbows.
- Repeat for reps, then rack the barbell securely.
Coaching Tips
Form Cues
- Elbows tucked tight
- Squeeze upper chest at top
- Palms face you firmly
- Back flat on bench
- Drive through heels
Breathing
Inhale deeply as you lower the barbell, brace your core, and exhale forcefully as you press up.
Tempo
3-1-1
Range of Motion
Lower bar to touch upper chest with elbows at 45 degrees from body; press to full arm extension above shoulders.
Safety
Safety Notes
- Avoid if acute shoulder or wrist pain
- Use spotter for heavy sets
- Set safety pins below chest level
- Start with light weight to learn grip
- Do not lower bar to neck
Spotting
Spotter stands behind, hands under bar at chest level; assist on unrack if needed and lift bar off chest during failure. Use rack safeties when alone.
Common Mistakes
- Flaring elbows wide
- Bouncing bar off chest
- Overarching lower back
- Grip too narrow
- Locking elbows at top
When to Avoid
- Shoulder impingement
- Wrist instability
- Elbow tendonitis
Flexibility Needed
- Shoulder flexion to 150 degrees
- Wrist extension mobility
Build Up First
- Master basic bench press form
- Comfort with reverse grip
- Stable core bracing
Also known as
Reverse Grip Incline Bench Press, Incline Reverse Grip Press, Reverse Grip Incline Press
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