Barbell Reverse Grip Incline Bench Press

Muscles worked

Setup

1. Set an incline bench to an angle between 30 and 45 degrees inside a power rack.
2. Lie back on the bench with your feet firmly planted on the floor for stability.
3. Grip the barbell with an underhand (supinated) grip, palms facing your face, slightly wider than shoulder-width apart.
4. Carefully unrack the bar and hold it directly over your upper chest with arms fully extended.

How to do it

1. Lower the barbell slowly toward your upper chest, keeping your elbows tucked close to your sides to protect the shoulders while inhaling.
2. Touch the bar lightly to your upper chest or clavicle area without bouncing the weight.
3. Press the bar back up in a slight arc toward your face until your arms are fully extended while exhaling.
4. Maintain a controlled tempo, focusing on a 2-second lowering phase and a 1-second explosive lifting phase.

Form checklist

• Keep your elbows tucked toward your ribcage rather than flaring them out to the sides.
• Ensure your wrists remain straight and stacked directly over your forearms to avoid joint strain.
• Keep your shoulder blades retracted and depressed into the bench throughout the entire set.
• Maintain constant contact between your glutes and the bench; do not lift your hips to cheat the weight up.

Pro tips

• Focus on 'pulling' the bar apart with your hands to increase tension across the upper pectoral fibers.
• Always use a spotter for this variation, as the reverse grip makes unracking and reracking more mechanically challenging.
• Think about driving your back into the bench as you press the bar away to create a more stable base of power.

Make it harder

• Implement a 3-4 second eccentric (lowering) phase to maximize time under tension for the upper chest.
• Add a 2-second isometric pause at the bottom of the movement, just an inch above the chest, to eliminate momentum.

Frequently asked

What muscles does the barbell reverse grip incline bench press work?

The barbell reverse grip incline bench press primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the barbell reverse grip incline bench press?

The barbell reverse grip incline bench press uses barbell.

Is the barbell reverse grip incline bench press good for beginners?

The barbell reverse grip incline bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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