Barbell Incline Reverse-grip Press exercise animation (Männlich)

Barbell Incline Reverse-grip Press

Zielmuskel
Triceps Brachii
Synergistenmuskeln
Deltoid Anterior, Pectoralis Major Clavicular Head
Equipment
Barbell
Körperregion
Upper Arms
Typ
Strength

The barbell incline reverse-grip press is an upper-body strength exercise that primarily targets the triceps, with strong assistance from the front shoulders and upper chest (clavicular head). Performed on an incline bench with a supinated, palms-toward-you grip, the underhand hold keeps your elbows tucked and shifts the work onto the triceps and upper-chest fibers more than a standard incline press.

Barbell Incline Reverse-grip Press: So führst du sie aus

  1. 1Set an adjustable bench to a low incline of roughly 30–45° and lie back with your feet flat on the floor and your shoulder blades pulled down and together.
  2. 2Take a supinated, underhand grip on the bar at about shoulder-width, with your palms facing back toward your head and your thumbs wrapped fully around it.
  3. 3Have a spotter help you unrack the bar, since the reverse grip is harder to control off the hooks, then hold it locked out over your upper chest.
  4. 4Lower the bar under control toward your upper chest, keeping your elbows tucked close to your torso rather than flaring them out.
  5. 5Let the bar lightly touch your upper chest without bouncing, keeping your wrists stacked over your forearms.
  6. 6Press the bar straight up by extending your elbows, driving through your triceps and upper chest until your arms are fully extended.
  7. 7Complete your reps with control, then have your spotter help you re-rack the bar safely.

Technik-Tipps

  • Keep your elbows tucked close to your body throughout the set — the tucked path is what loads the triceps and upper chest on this variation.
  • Wrap your thumbs fully around the bar and keep your wrists straight; the supinated grip can let the wrists roll back if you let the bar drift into your fingers.
  • Start lighter than your standard incline press while you learn the underhand groove, since the reverse grip feels less stable at first.
  • Always use a spotter to hand you the bar on the unrack and to help re-rack — the supinated grip makes a heavy bar awkward to control alone.

Häufige Fehler

  • Flaring the elbows out wide, which moves tension off the triceps and places extra strain on the shoulder joint.
  • Letting the wrists bend backward as the bar settles into the fingers, which strains the wrists and reduces your pressing power.
  • Setting the bench too upright, which turns the lift into a shoulder press and takes the emphasis off the triceps and upper chest.
  • Bouncing the bar off the chest to start the press, which removes muscular tension and risks injury.
  • Unracking a heavy bar without a spotter, which is risky because the reverse grip is hard to stabilize off the hooks.

Häufig gestellte Fragen

What muscles does the barbell incline reverse-grip press work?

It primarily works the triceps, with the front deltoids and the upper chest (pectoralis major, clavicular head) acting as synergists. The reverse grip and incline together emphasize the triceps and upper chest.

How is the reverse-grip press different from a regular incline press?

You hold the bar with a supinated, palms-toward-you grip instead of overhand. This keeps your elbows tucked and shifts more of the work onto the triceps and upper chest, while a standard overhand incline press leans more on the chest and front shoulders.

What incline angle should I use?

A low incline of about 30–45° works well. Too upright turns the movement into a shoulder press and pulls the emphasis off the triceps and upper chest.

Do I need a spotter for the reverse-grip press?

It is strongly recommended. The supinated grip is harder to control off the hooks, so have a spotter help you unrack and re-rack the bar, especially as the weight gets heavy.

How many sets and reps should I do?

For strength and size, 3–4 sets of 8–12 reps is a sensible default. Start with a lighter load than your usual incline press while you get used to the underhand grip.

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