Barbell Incline Reverse Grip Press

Muscles worked

Setup

1. Set an incline bench to a 30 to 45-degree angle.
2. Lie back and grasp the barbell with a shoulder-width, supinated (palms facing you) grip.
3. Position your feet flat on the floor and drive your heels down to create a stable base.
4. Unrack the bar and hold it directly over your upper chest with your arms fully extended and wrists straight.

How to do it

1. Inhale and slowly lower the barbell toward your upper chest, keeping your elbows tucked close to your ribcage.
2. Touch the bar lightly to your chest without bouncing or losing tension in your lats.
3. Exhale and press the bar back to the starting position by driving through your palms and extending your elbows.
4. Maintain a controlled tempo, focusing on a 3-second eccentric (lowering) phase and a powerful 1-second concentric (pressing) phase.

Form checklist

• Keep your elbows tucked in toward your sides; do not let them flare out wide.
• Maintain a neutral wrist position to prevent the bar from rolling back and straining the joints.
• Keep your shoulder blades retracted and pinned against the bench throughout the entire set.
• Ensure the bar path moves in a slight arc from the upper chest to a position directly over your shoulders.

Pro tips

• Focus on squeezing your pinky fingers into the bar to better engage the triceps and stabilize the supinated grip.
• Actively try to 'shorten' the distance between your biceps and your upper chest at the top of the movement for maximum pectoral contraction.

Make it harder

• Incorporate a 2-second pause at the bottom of the rep to eliminate elastic momentum and increase time under tension.
• Use a 'dead-stop' variation by setting safety pins in a power rack just above chest height and pressing from a complete stop.

Frequently asked

What muscles does the barbell incline reverse grip press work?

The barbell incline reverse grip 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 incline reverse grip press?

The barbell incline reverse grip press uses barbell.

Is the barbell incline reverse grip press good for beginners?

The barbell incline reverse grip 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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