Barbell Incline Wide Reverse-Grip Bench Press
Barbell Incline Wide Reverse-Grip Bench Press Exercise Description
The Barbell Incline Wide Reverse-grip Bench Press is a chest press performed on a moderately inclined bench using a wide, supinated (palms-facing-you) grip. The incline angle shifts demand toward the clavicular (upper) fibers of the pectoralis major, while the anterior deltoids and triceps brachii assist; the scapular stabilizers maintain a solid pressing base. The reverse grip positions the forearms in supination and the shoulders in greater external rotation, creating a distinct line of pull compared with a standard overhand press. Expect a slightly different bar path and chest touch point than a traditional incline press; prioritize forearm stacking under the bar and smooth control through the full range. Because the supinated grip can feel less secure, set the rack correctly, use a full thumb-wrapped grip, and consider spotter arms for added safety.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Clavicular Head
- Assisting Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
- Stabilizing Muscles: Infraspinatus, 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, Bench
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Upper Chest
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Barbell Incline Wide Reverse-Grip Bench Press Exercise
‘- Set bench to a moderate incline (roughly 30–45°). Position J-hooks and safeties to your arm length.
– Lie back with eyes under the bar; feet flat and planted. Head, upper back, and glutes stay on the bench; maintain a natural spinal arch.
– Retract and depress your scapulae to create a stable base.
– Grip the bar wider than shoulder width with a reverse (supinated) grip; thumbs wrapped around the bar. Keep wrists neutral and stacked under the bar.
– Unrack by pulling the bar out to directly over your upper chest/shoulders; brace your trunk.
– Lower the bar under control toward the chest, keeping forearms vertical and elbows under the bar (not flared excessively).
– Lightly touch the chest without bouncing; maintain scapular retraction and a steady ribcage.
– Press the bar up along a slight arc back over the shoulders, finishing with elbows extended without locking out hard or shrugging.
– Keep feet, hips, and head set throughout. Re-rack deliberately when the bar is motionless and aligned with the hooks.
Barbell Incline Wide Reverse-Grip Bench Press Tips
‘- Set the bench to a moderate incline (about 30–45°) and adjust J-hooks and safeties to match your arm length before lifting.
– Lie back with your eyes under the bar; keep feet flat and planted, with head, upper back, and glutes on the bench and a natural spinal arch.
– Retract and depress your scapulae to create a stable base, and maintain that retraction throughout the set.
– Grip the bar wider than shoulder width with a reverse (supinated) grip, thumbs wrapped, and wrists neutral and stacked under the bar.
– Unrack by pulling the bar out until it’s directly over your upper chest/shoulders, then brace your trunk before beginning the descent.
– Lower the bar under control toward your chest, keeping your forearms vertical and elbows under the bar rather than excessively flared.
– Lightly touch your chest without bouncing, keeping your scapulae retracted and your ribcage steady.
– Press the bar up along a slight arc back over your shoulders, finishing with elbows extended without locking out hard or shrugging.
– Keep your feet, hips, and head set in place for the whole set, avoiding any shifting as you press.
– Because the supinated grip can feel less secure, double-check your rack height, use a full thumb-wrapped grip, and consider using spotter arms.
Barbell Incline Wide Reverse-Grip Bench Press Beginner Introduction
The Barbell Incline Wide Reverse-grip Bench Press is a barbell chest press performed on a bench set at a moderate angle, using a wide underhand hold. This setup shifts effort toward the upper chest, with help from the front shoulders and triceps, while muscles around the shoulder blades and upper back work to steady the torso against the bench. Because the palms face toward the lifter, the shoulders turn outward more than in a standard overhand incline press, giving the lift a noticeably different feel and line of force.
During the movement, the bar travels between a position above the upper chest and a gentle touch on the torso, typically along a slightly altered path compared with a regular incline press. The wide, supinated grip places extra emphasis on vertical forearms and a secure hand position, often encouraging lifters to think about stable wrists and a solid bar hold. Since this palm-up style can seem less naturally secure, many lifters choose thoughtful rack heights and safety arms when using heavier loads.