Barbell Reverse Grip Incline Bench Press

Barbell Reverse Grip Incline Bench Press Exercise Description

The barbell reverse grip incline bench press is a horizontal press performed on an incline with a supinated (palms-toward-you) grip. The incline position and reverse grip place a strong emphasis on the clavicular (upper) fibers of the pectoralis major while still recruiting the sternal fibers. The triceps brachii assist in elbow extension, and the anterior deltoids contribute to shoulder flexion; the scapular stabilizers keep the shoulder blades set against the bench. Expect a slightly different bar path and elbow position than a traditional incline press, with the elbows more tucked and the forearms staying vertical. This variation is useful when you want a chest-dominant press that prioritizes the upper chest and reinforces crisp scapular positioning and stable wrist stacking.

Muscle Groups: Chest, Pecs
Target Muscles: Pectoralis Major - Clavicular Head
Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head
Stabilizing Muscles: Rhomboid Major, Rhomboid Minor, Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Chest
Body Surface: Front
Body Symmetry: Bilateral
Equipment: Barbell, Bench
Exercise Patterns: Push
Exercise Type: Strength
Functional Grouping: Shoulder Flexors
Joint Involvement: Multi-joint
Muscle Location: Upper Chest
Movement Direction: Horizontal
Muscle Position: Anterior
Gender: Male

How To Do The Barbell Reverse Grip Incline Bench Press Exercise

‘- Set the bench to a moderate incline (about 30–45 degrees) and position the bar so it racks above shoulder level.
– Lie back with eyes under the bar, feet planted, and a natural, slight arch through the thoracic spine.
– Grip the bar with a reverse (supinated) grip, thumbs wrapped, hands just outside shoulder width.
– Set your shoulders: retract and depress the scapulae so the upper back is tight against the bench.
– Align wrists neutral over the forearms; stack the bar above the wrists.
– Unrack with a spotter if available; position the bar over the upper chest with elbows tucked ~30–45°.
– Inhale and lower the bar under control to lightly touch the upper chest—no bouncing.
– Keep forearms vertical at the bottom; maintain shoulder blades “set” and ribs down.
– Press the bar up and slightly back along the same path while exhaling, keeping wrists neutral.
– Finish with elbows fully extended without hyperextending; keep the shoulders packed.
– After the final rep, guide the bar back to the uprights and rack securely before releasing your grip.

Barbell Reverse Grip Incline Bench Press Tips

‘- Set the bench to a moderate incline (about 30–45°) and position the bar so it racks above shoulder level.
– Lie with your eyes directly under the bar, feet planted, and only a slight natural arch through the upper back.
– Use a reverse (supinated) grip with thumbs wrapped and hands just outside shoulder width.
– Retract and depress your shoulder blades so the upper back stays tight against the bench throughout the set.
– Keep your wrists neutral and stack the bar directly over your wrists to maintain solid alignment.
– Unrack to a position over your upper chest with elbows tucked roughly 30–45° from your torso.
– Lower the bar under control to lightly touch the upper chest—avoid bouncing off the chest.
– Keep your forearms vertical at the bottom while maintaining “set” shoulder blades and ribs down.
– Press the bar up and slightly back along the same path while keeping wrists neutral.
– Fully extend the elbows at the top without hyperextending, keeping the shoulders packed, then guide the bar back to the uprights and rack securely.

Barbell Reverse Grip Incline Bench Press Beginner Introduction

In the barbell reverse grip incline bench press, the lifter presses a barbell while lying on an angled bench, using an underhand grip so the palms face toward the head. This setup shifts emphasis toward the upper chest while still involving the rest of the chest, the triceps, and the front of the shoulders. Because the bench is inclined and the grip is reversed, the exercise has a distinct feel compared with a standard incline press and can suit lifters looking for a chest‑dominant movement that highlights the upper portion of the chest.

The movement pattern encourages a firm upper‑back base and steady shoulder blades against the bench, giving the arms a stable platform to push from. The elbows travel closer to the sides and the forearms track more vertically under the bar, creating a unique bar path and joint alignment. Wrist position and bar placement over the hands become especially important, promoting solid stacking through the arms and smooth, controlled pressing mechanics.