Barbell Incline Wide Reverse-grip Bench Press
- Músculo objetivo
- Pectoralis Major Clavicular Head
- Músculos sinergistas
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Pectoralis Major Sternal Head, Serratus Anterior, Triceps Brachii
- Equipamiento
- Barbell
- Parte del cuerpo
- Chest
- Tipo
- Strength
The barbell incline wide reverse-grip bench press is an upper-body pressing variation that primarily targets the upper chest (pectoralis major, clavicular head). The incline angle, wide hand spacing, and underhand (supinated) grip combine to bias the clavicular fibers hard, while the front shoulders, mid chest, triceps, and the biceps, brachialis and brachioradialis of the arms assist. Use it to build the upper chest and add variety to your incline pressing.
Cómo hacer el Barbell Incline Wide Reverse-grip Bench Press
- 1Set an adjustable bench to a 30–45° incline and load a barbell on the rack. Sit back with your feet flat on the floor and pull your shoulder blades down and together.
- 2Take a supinated (underhand) grip with your palms facing you, hands set wider than shoulder-width on the bar.
- 3Have a spotter help you unrack the bar, then hold it locked out over your upper chest with your arms fully extended — the reverse grip is least stable at the unrack, so move slowly.
- 4Lower the bar under control toward your upper chest, just below the collarbones, keeping your elbows tracking down and slightly in rather than flaring wide.
- 5Let the bar lightly touch your upper chest without bouncing, keeping your wrists stacked over your forearms.
- 6Press the bar back up and slightly toward your face until your arms are fully extended, squeezing your upper chest at the top.
- 7Complete your reps with control, then have your spotter help you re-rack the bar safely.
Consejos de técnica
- Always unrack and re-rack with a spotter — a wide underhand grip gives you the least control at lockout, so the lift-off and rack are the riskiest moments.
- Keep your shoulder blades retracted and pinned to the bench throughout the set to protect your shoulders and create a stable pressing base.
- Start lighter than your standard incline press until the supinated grip and wrist position feel secure; the reverse grip changes the wrist and elbow path.
- Drive your feet into the floor and keep your hips on the bench to stay stable through the press.
- Focus on feeling the contraction in your upper chest at the top rather than chasing maximum load.
Errores comunes
- Unracking or re-racking without a spotter, which is dangerous because the wide reverse grip is unstable and the bar can tip toward your face.
- Letting your wrists bend backward under the bar, which strains the wrist joint and bleeds force out of the press.
- Flaring your elbows wide instead of tracking them down and in, which shifts stress to the shoulders and reduces the upper-chest emphasis.
- Setting the incline too steep (past ~45°), which turns the movement into a shoulder press and takes tension off the upper chest.
- Bouncing the bar off your chest to force a rep, which removes muscular tension and risks injury.
Preguntas frecuentes
What muscles does the barbell incline wide reverse-grip bench press work?
It primarily works the upper chest (pectoralis major, clavicular head). The front deltoids, mid/lower chest (sternal head), triceps, serratus anterior, and the biceps, brachialis and brachioradialis of the arms assist.
Why use a reverse (underhand) grip on the incline press?
The supinated grip, combined with the incline and wide hand spacing, shifts emphasis onto the upper chest and brings the biceps and brachialis into the movement more than a standard overhand press.
How wide should my grip be?
Set your hands wider than shoulder-width. A wider underhand grip increases the stretch and load on the chest, but keep it controlled — too wide makes the unrack unstable and stresses the shoulders.
Is this exercise good for beginners?
It is an advanced variation. The wide reverse grip is hard to control at the unrack, so beginners should build a solid standard incline press first, then add this with a spotter and lighter weight.
What's a good alternative for the upper chest?
The standard barbell incline bench press and incline dumbbell press both target the upper chest with more stability. Use those if the reverse grip feels awkward on your wrists or shoulders.
