Barbell Reverse Grip Incline Bench Press
Description
The barbell reverse-grip incline bench press is an incline pressing variation performed with an underhand (supinated) grip. The reversed grip dramatically shifts emphasis to the upper (clavicular) head of the pectoralis major and reduces front-delt involvement. It requires careful setup and a spotter due to the unusual grip.
Muscle Group
Equipment Required
Barbell Reverse Grip Incline Bench Press Instructions
- Set an adjustable bench to roughly 30 to 45 degrees inside a power rack with safety bars.
- Lie back. Grip the barbell with an underhand (palms facing you) grip, hands roughly shoulder-width apart.
- Have a spotter help you unrack the bar — the underhand grip makes self-unracking risky.
- Press the bar over your upper chest with arms extended.
- Lower the bar slowly to your upper chest (above where you would touch in a standard incline press).
- Keep your elbows tucked at roughly 30 to 45 degrees from your torso.
- Press the bar back up to lockout, focusing on squeezing your upper chest.
- Have a spotter help you re-rack on the final rep. Use moderate weight.
Barbell Reverse Grip Incline Bench Press Form & Visual
Barbell Reverse Grip Incline Bench Press Benefits
- Heavily biases the upper (clavicular) chest
- Reduces front-delt involvement
- Provides a unique stimulus for upper-chest development
- Useful for breaking through chest plateaus
- Carries over to upper-chest size
- Builds the brachialis and forearms (underhand grip)
Barbell Reverse Grip Incline Bench Press Muscles Worked
- Pectoralis major (clavicular/upper head — heavy)
- Triceps brachii
- Anterior deltoid (reduced)
- Biceps brachii (secondary, grip-related)
- Brachialis
Barbell Reverse Grip Incline Bench Press Variations & Alternatives
- Barbell Incline Bench Press
- Reverse-Grip Bench Press (flat)
- Dumbbell Incline Bench Press
- Smith Incline Bench Press
- Reverse-Grip Smith Incline Press
