Incline Reverse Grip Barbell Bench Press
In SetGrip: Barbell Bench Press (Incline, Reverse Grip)
An underhand grip flips your elbows under the bar and drives the incline press hard into the upper chest; comparisons often favor it over the standard grip for clavicular pec emphasis. The catch is bar security, because the bar wants to roll toward your face, so unrack with a spotter and build up slowly from light weight.
How to do the Incline Reverse Grip Barbell Bench Press
- Set up an incline bench at a 45-degree angle.
- Lie down on the bench with your feet flat on the ground.
- Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and bend it toward your feet to keep the elbows in and the lats tight.
Muscles worked
Primary
Pectorals · Chest
The pecs press the arms together and forward and are worked hardest at the bottom of the rep when the elbows are below the body.
Common mistakes
- Elbows flared to 90 degrees — this puts the shoulder in a poor position at the bottom; tuck the elbows to about 45 to 60 degrees and touch the bar on the lower chest.
- Losing shoulder blade position — the shoulder blades should be pulled back and down before the unrack and stay there; if they roll forward, the chest loses leverage.
- Bouncing off the chest — control the bar to a light touch and pause for a beat before pressing; a bounce hides how much you can actually press.
- Feet dancing around — plant the feet flat and drive them into the floor for the whole set to keep the body tight.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Bench press goes first in a chest or push session when you are strongest. Superset with a dumbbell row on the same bench for a push and pull pair, or follow it with flies for volume.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Incline Reverse Grip Barbell Bench Press work?
The Incline Reverse Grip Barbell Bench Press primarily works the pectorals. It also involves the triceps and delts, which assist the movement and stabilise the joints.
Is the Incline Reverse Grip Barbell Bench Press good for beginners?
Not as a starting point. The Incline Reverse Grip Barbell Bench Press is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Incline Reverse Grip Barbell Bench Press?
If you cannot do the Incline Reverse Grip Barbell Bench Press, try the Decline Reverse Grip Barbell Bench Press, the Wide Grip Reverse Grip Barbell Bench Press or the Incline Barbell Bench Press. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Incline Reverse Grip Barbell Bench Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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