Dumbbell Incline Reverse Grip 30 Degrees Bench Press

Muscles worked

Setup

1. Set an adjustable bench to a 30-degree incline.
2. Sit on the bench with your feet flat on the floor for stability.
3. Hold a dumbbell in each hand using a supinated (palms facing toward your face) grip.
4. Position the dumbbells at the sides of your upper chest with your elbows tucked close to your torso.

How to do it

1. Exhale and press the dumbbells upward in a slight arc until your arms are fully extended over your chest.
2. Inhale as you slowly lower the dumbbells back to the starting position, maintaining control and keeping your elbows tucked.
3. Maintain a controlled 2-0-2-0 tempo (2 seconds up, 2 seconds down).
4. Ensure the dumbbells remain parallel to each other throughout the movement.

Form checklist

• Keep your palms facing your face (supinated) throughout the entire range of motion.
• Ensure your elbows stay tucked toward your ribs rather than flaring out to the sides.
• Keep your shoulder blades retracted and pressed firmly into the bench.
• Maintain a slight natural arch in your lower back while keeping your glutes in contact with the bench.

Pro tips

• Focus on driving the pinky-side of your hand toward the ceiling to maximize upper chest and anterior deltoid contraction.
• Avoid clashing the dumbbells at the top of the movement to maintain constant tension on the target muscles.

Make it harder

• Add a 2-second pause at the bottom of the repetition to eliminate momentum and increase time under tension.
• Implement a slow 4-second eccentric (lowering) phase to emphasize muscle fiber recruitment.

Frequently asked

What muscles does the dumbbell incline reverse grip 30 degrees bench press work?

The dumbbell incline reverse grip 30 degrees bench press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell incline reverse grip 30 degrees bench press?

The dumbbell incline reverse grip 30 degrees bench press uses dumbbell.

Is the dumbbell incline reverse grip 30 degrees bench press good for beginners?

The dumbbell incline reverse grip 30 degrees 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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