Dumbbell Incline reverse-grip 30 degrees bench press
- Zielmuskel
- Pectoralis Major Clavicular Head
- Synergistenmuskeln
- Biceps Brachii, Deltoid Anterior, Pectoralis Major Sternal Head, Triceps Brachii
- Equipment
- Dumbbell
- Körperregion
- Chest
- Typ
- Strength
The dumbbell incline reverse-grip bench press is an upper-chest strength exercise performed on a 30-degree incline bench with a supinated (underhand) grip. The reverse grip and incline bias the work toward the upper chest (pectoralis major, clavicular head), with help from the biceps, front delts, lower chest, and triceps. It builds the upper-chest shelf while training each side independently.
Dumbbell Incline reverse-grip 30 degrees bench press: So führst du sie aus
- 1Set an adjustable bench to about a 30-degree incline and sit back with a dumbbell in each hand resting on your thighs.
- 2Lie back, using your thighs to help kick the dumbbells up to shoulder height as you settle your shoulder blades down and together against the bench.
- 3Rotate your hands so your palms face up and toward your head — a supinated, underhand grip — with the dumbbells just outside your upper chest.
- 4Press the dumbbells up and slightly together until your arms are extended over your upper chest, keeping your wrists stacked over your elbows.
- 5Lower under control until the dumbbells are level with your upper chest, keeping your elbows tucked fairly close to your torso.
- 6Pause briefly at the bottom without bouncing, then press back up along the same path while keeping the underhand grip.
- 7Complete your reps, then bring the dumbbells to your chest and sit up to set them down safely on your thighs.
Technik-Tipps
- Keep your shoulder blades retracted and pinned to the bench throughout the set to protect your shoulders and give the press a stable base.
- Keep your elbows tucked closer to your sides than on a standard grip — the reverse grip naturally pulls them in and that is what shifts tension onto the upper chest.
- Drive your feet into the floor and keep a slight, natural arch in your lower back while keeping your glutes on the bench.
- Start lighter than your usual incline press: the supinated grip is less stable, so groove the movement before adding load.
Häufige Fehler
- Setting the bench too steep (above roughly 30–45 degrees), which turns the lift into a shoulder press and takes tension off the upper chest.
- Flaring the elbows wide, which strains the shoulders and wrists and undoes the upper-chest emphasis the reverse grip provides.
- Letting the wrists bend back under the load instead of keeping them stacked over the forearms, which stresses the wrist joint.
- Bouncing the dumbbells at the bottom or clashing them at the top, which kills tension and risks losing control of the weights.
Häufig gestellte Fragen
What muscles does the incline reverse-grip dumbbell press work?
It targets the upper chest (pectoralis major, clavicular head), with the biceps, front deltoids, lower chest (sternal head), and triceps assisting as synergists.
Why use a reverse (underhand) grip?
The supinated grip naturally tucks your elbows and rotates the line of pull toward the upper chest, so it emphasizes the clavicular head more than a standard overhand grip.
What incline angle should I use?
About 30 degrees, as the name suggests. That angle biases the upper chest while keeping the front delts from taking over, which happens on steeper inclines.
Is this exercise good for beginners?
It can be, but the underhand grip is less stable than a standard press. Beginners should start with light dumbbells and master the path before loading up.
How many sets and reps should I do?
For upper-chest hypertrophy, 3–4 sets of 8–12 reps per session works well. Keep the load controllable so you can hold the supinated grip and full range cleanly.
