Barbell Incline Wide Reverse Grip Bench Press
Description
The barbell incline wide reverse grip bench press combines three chest-focused techniques. The incline angle hits the upper pec, the wide grip emphasizes the outer chest, and the reverse (underhand) grip reduces front delt involvement. The combination targets the upper chest with reduced shoulder strain.
Muscle Group
Equipment Required
Barbell Incline Wide Reverse Grip Bench Press Instructions
- Set a bench to a 30 to 45 degree incline.
- Lie back with eyes under the bar.
- Grip the bar with palms facing you (underhand grip), wider than shoulder-width.
- Pull your shoulder blades back and engage your lats.
- Use a spotter to safely hand off the bar.
- Hold the bar over your upper chest with arms extended.
- Lower the bar with control to your upper chest.
- Press the bar back up by squeezing the upper chest. Lock out at the top.
Barbell Incline Wide Reverse Grip Bench Press Form & Visual
Barbell Incline Wide Reverse Grip Bench Press Benefits
- Targets upper chest fibers heavily
- Wide grip emphasizes outer pec
- Reverse grip reduces shoulder strain
- Triple-emphasis on chest development
- Useful upper chest specialization variation
- Builds chest detail in the clavicular head
Barbell Incline Wide Reverse Grip Bench Press Muscles Worked
- Pectoralis major (clavicular head)
- Anterior deltoid
- Triceps brachii
Barbell Incline Wide Reverse Grip Bench Press Variations & Alternatives
- Barbell Wide Reverse Grip Bench Press
- Barbell Incline Bench Press
- Barbell Reverse Grip Bench Press
- Dumbbell Incline Press
