Reverse Grip Incline Bench Press

Exercise Information

  • Alternative Names: Reverse incline bench press, underhand incline bench press
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Barbell
  • Muscles Targeted: Chest, triceps, deltoids
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 8-12 reps each
  • Variations:
  • Alternative: Reverse-grip dumbbell bench press

The reverse grip incline bench press targets your upper pectoralis muscles more and is thus a better chest builder than the traditional incline bench press. Research has shown that the underhand grip bench press gives 30% more muscle activation than the basic overhand version.

Reverse Grip Incline Bench Press Exercise Information

  • Alternative Names: Reverse incline bench press, underhand incline bench press
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Barbell
  • Muscles Targeted: Chest, triceps, deltoids
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 8-12 reps each
  • Variations:
  • Alternative: Reverse-grip dumbbell bench press

How to do Reverse Grip Incline Bench Press

Lie supine on a bench inclined at about 30-45 degrees angle. Hold a barbell with shoulder-width, underhand grip directly above the chest. Extend your arms until the arms are locked out. Bring the bar down under control so that it just touches your chest. Return the bar to the initial position by pressing it up in a straight line.

Reverse Grip Incline Bench Press

Reverse Incline Bench Press Tips

  • The underhand grip might be awkward for the beginners. Therefore, get used to the technique by using lighter weights.
  • If you want to lessen the activation of your triceps, hold the bar using a wide grip.
  • Make sure not to allow your elbows to flare out. Keep them close to the sides instead.

Alternative Exercise

Reverse-Grip Dumbbell Bench Press

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