Barbell Incline Reverse-Grip Press
Barbell Incline Reverse-Grip Press Exercise Description
The Barbell Incline Reverse‑grip Press is an incline barbell press performed with a supinated (palms‑toward‑you) grip. It emphasizes the clavicular fibers of the pectoralis major while also recruiting the triceps brachii and anterior deltoids; the upper‑back musculature stabilizes the shoulder girdle against the bench. The incline angle (about 30–45 degrees) and reverse grip shift the bar path higher on the chest and typically encourage a more tucked elbow position. Because the supinated grip increases wrist and bar control demands, precise setup and spotting or safety arms are especially important. Use smooth, controlled reps with a consistent touch point on the upper chest and a stable, neutral spine throughout.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Clavicular Head
- Assisting Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
- Stabilizing Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Barbell
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Upper Chest
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Barbell Incline Reverse-Grip Press Exercise
‘- Set an incline bench to about 30–45 degrees. Position the bar so your eyes are just under it.
– Lie back with five points of contact: head, upper back, glutes on the bench; feet flat and stable on the floor.
– Retract and depress your shoulder blades; maintain a natural, not excessive, arch in your lower back.
– Grip the bar with a reverse (supinated) grip, hands just outside shoulder width. Wrap your thumbs fully around the bar.
– Align wrists neutral (knuckles to ceiling) so the bar sits over your forearms; squeeze the bar firmly.
– Unrack by pulling the bar out of the hooks to avoid shoulder protraction; hold it over the upper chest.
– Inhale and brace. Lower the bar under control on a slight diagonal toward the upper chest (just below the collarbones).
– Keep elbows tucked roughly 30–45 degrees from your torso; keep the bar stacked over your forearms.
– Lightly touch the upper chest—do not bounce—then press back and up to the start while maintaining scapular set.
– Finish with elbows fully extended without slamming into lockout; keep rib cage down and wrists neutral.
– Re‑rack with control, touching the uprights first, then guiding the bar into the hooks.
– Use a spotter or safety arms. If you cannot maintain neutral wrists or steady control, choose a different pressing variation.
Barbell Incline Reverse-Grip Press Tips
‘- Set the bench to about 30–45 degrees and position yourself so your eyes are just under the bar.
– Maintain five points of contact: head, upper back, and glutes on the bench, with feet flat and stable on the floor.
– Retract and depress your shoulder blades and keep a natural, not excessive, arch in your lower back.
– Use a reverse (supinated) grip just outside shoulder width and wrap your thumbs fully around the bar.
– Keep wrists neutral (knuckles to the ceiling) so the bar sits directly over your forearms, and squeeze the bar firmly.
– Unrack by pulling the bar out of the hooks while keeping your shoulders set, then hold it over your upper chest.
– Inhale and brace, then lower the bar under control on a slight diagonal toward the upper chest, just below the collarbones.
– Keep elbows tucked roughly 30–45 degrees from your torso and the bar stacked over your forearms throughout.
– Lightly touch the upper chest without bouncing, then press back and up to the start while maintaining your scapular position.
– Finish with elbows fully extended without slamming into lockout, keeping the rib cage down and wrists neutral, then re-rack by touching the uprights first and guiding the bar into the hooks.
– Use a spotter or safety arms, and choose a different pressing variation if you cannot maintain neutral wrists or steady control.
Barbell Incline Reverse-Grip Press Beginner Introduction
The Barbell Incline Reverse‑grip Press is a barbell chest press variation performed on an angled bench with an underhand grip. The bench is typically set to a low incline, around a 30 to 45 degree tilt, which shifts more work toward the upper chest while the reverse grip increases involvement of the triceps and front shoulders. The upper back presses firmly into the bench throughout the lift, giving the shoulders a solid base so the bar can travel in a controlled path higher on the chest.
During this movement, lifters lie back with the head, upper back, and hips supported and the feet planted for balance. The bar is held with palms facing toward the lifter, hands slightly wider than shoulder width, and wrists lined up over the forearms for solid bar control. As the weight moves down and up along a slight diagonal toward the upper chest, the elbows tend to stay closer to the body. Smooth, steady repetitions, a consistent contact point on the upper chest, and an unmoving, natural spine position define good execution. Because the grip challenges wrist stability and control, this exercise is often performed with a spotter or safety stops in place.