Barbell Incline Wide Reverse Grip Bench Press

Muscles worked

Setup

1. Set an incline bench to a 30-45 degree angle inside a power rack.
2. Lie flat on the bench and grasp the barbell with a wide, supinated grip (palms facing your face).
3. Plant your feet firmly on the ground and retract your shoulder blades into the bench.
4. Carefully unrack the bar and stabilize it directly over your upper chest with arms fully extended.

How to do it

1. Lower the barbell toward your upper chest in a controlled manner while inhaling.
2. Keep your elbows tucked at roughly a 45-degree angle to your torso to protect the shoulder joints and maximize leverage.
3. Press the bar back to the starting position by extending the arms and exhaling forcefully.
4. Maintain a steady tempo, focusing on a 2-second descent and a powerful 1-second ascent.

Form checklist

• Keep your wrists stacked directly over your forearms; do not let them bend backward under the weight.
• Ensure your glutes and upper back remain in constant contact with the bench throughout the set.
• Avoid bouncing the bar off your chest; maintain control at the bottom of the range of motion.
• Keep the bar path consistent, moving from the upper chest to a position directly over the shoulders.

Pro tips

• Focus on driving your elbows inward toward the midline of your body during the press to maximize upper chest contraction.
• Always use a spotter for this variation, as the reverse grip makes unracking and reracking the bar more challenging than a standard grip.

Make it harder

• Incorporate a 2-second isometric pause at the bottom of the rep to eliminate momentum and increase time under tension.
• Slow down the eccentric (lowering) phase to 4 seconds to maximize muscle fiber recruitment and mechanical tension.

Frequently asked

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

The barbell incline wide reverse grip 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 incline wide reverse grip bench press?

The barbell incline wide reverse grip bench press uses barbell.

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

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

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