Incline Barbell Reverse Grip Bench Press
In SetGrip: Barbell Reverse Grip Bench Press (Incline)
An underhand grip on an incline bar pulls your elbows down along the ribs, recruiting the triceps and upper chest far more than the pronated version at the same angle. Grip width comes down to wrist comfort, usually slightly wider than your bench grip, and a spotter for the unrack is worth having since the reverse hold makes the handoff awkward.
How to do the Incline Barbell Reverse Grip Bench Press
- Set up an incline bench at a 45-degree angle.
- Lie back on the bench and grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
- Unrack the barbell and lower it towards your upper chest, keeping your elbows tucked in.
- Pause for a moment at the bottom, then push the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Primary
Triceps · Arms
The triceps lock out the elbow on every press and dominate close grip and skull press variations.
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
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 |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Incline Barbell Reverse Grip Bench Press work?
The Incline Barbell Reverse Grip Bench Press primarily works the triceps. It also involves the pectorals and delts, which assist the movement and stabilise the joints.
Is the Incline Barbell Reverse Grip Bench Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Incline Barbell Reverse Grip Bench Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Incline Barbell Reverse Grip Bench Press?
If you cannot do the Incline Barbell Reverse Grip Bench Press, try the Decline EZ-Bar Face Press, the Dumbbell Squeeze Press or the Incline Single Arm Dumbbell Neutral Grip Bench Press. Each of them trains the triceps 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 Barbell Reverse Grip 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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