Incline Reverse Grip Push-Up
- Músculo objetivo
- Pectoralis Major Sternal Head
- Músculos sinergistas
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Pectoralis Major Clavicular Head
- Equipamiento
- Body weight
- Parte del cuerpo
- Chest
- Tipo
- Strength
The Incline Reverse Grip Push-Up is a bodyweight press done with your hands on an elevated surface and your fingers pointing back toward your feet. The supinated grip keeps the biceps brachii, brachialis, and brachioradialis loaded alongside the pectoralis major sternal head, clavicular head, and front delts. Elevating your hands cuts the share of bodyweight you press, so it suits lifters building up to harder push-up variations.
Cómo hacer el Incline Reverse Grip Push-Up
- 1Stand facing a bench or sturdy step at roughly knee-to-hip height and place your hands on the edge with fingers pointing toward your body — palms supinated, hands about shoulder-width apart.
- 2Walk your feet back until your body forms a straight line from heels to head, shifting your weight forward onto your hands.
- 3Brace your core, squeeze your glutes, and keep your hips level so your torso does not sag or pike.
- 4Inhale, then bend your elbows and lower your chest toward the surface in a controlled manner, keeping your elbows tracking close to your sides rather than flaring wide.
- 5Descend until your chest is just above the surface or your elbows reach roughly 90 degrees, whichever comes first.
- 6Pause briefly at the bottom without collapsing your shoulders.
- 7Exhale and press through your palms to extend your elbows and return to the starting position, fully extending without locking out aggressively.
- 8Reset your brace and repeat for the intended number of reps.
Consejos de técnica
- Spread your fingers and press through the whole palm rather than the heel of the hand — the supinated position loads the wrist differently than a standard push-up, and letting the hands slide or twist under load aggravates the joint.
- Keep a firm, active grip on the edge for the whole set. The biceps brachii, brachialis, and brachioradialis work here to hold the supinated forearm and assist at the shoulder — they cannot extend your elbow, so let the chest and front delts drive the press.
- A higher hand position reduces both the load and the wrist strain, so start with a taller bench on your first attempt and only move to a lower surface once your wrists stay comfortable.
- Maintain a rigid torso from shoulder to heel — any bend at the hips unloads the pectoralis major sternal head and turns the movement into an arm exercise.
- Use a slow, deliberate tempo on the descent to build familiarity with the unfamiliar grip before adding reps or sets.
Errores comunes
- Letting the elbows flare out wide, which transfers stress from the pectoralis major sternal head to the shoulder joint and forces the supinated wrists into a strained position.
- Sagging at the hips, which collapses the core, reduces the pec load, and compresses the lower spine.
- Placing the hands too wide for the reverse grip, which torques the wrists outward and creates unnecessary joint stress.
- Rushing through reps with a shortened range of motion, which limits time under tension for the sternal pec fibers and undercuts the purpose of the movement.
- Ignoring wrist discomfort and continuing to train through pain — the supinated position is unusual and requires gradual adaptation, so back off to a higher incline if the wrists protest.
Preguntas frecuentes
What makes the Incline Reverse Grip Push-Up different from a regular push-up?
The reversed hand position supinates the forearms, which brings the biceps brachii, brachialis, and brachioradialis in as synergists — elbow flexors that stay largely idle in a standard push-up. Elevating the hands also emphasizes the pectoralis major sternal head and reduces the total load compared with a flat push-up.
Is the Incline Reverse Grip Push-Up safe for the wrists?
For most people, yes, provided you progress gradually and stop if you feel sharp joint pain. The reverse grip places the wrists in an unusual position, so start with a higher incline to reduce load, build wrist tolerance over several sessions, and only lower the surface once the grip feels comfortable.
Which muscles does the Incline Reverse Grip Push-Up work?
The primary muscle is the pectoralis major sternal head (lower chest). The biceps brachii, brachialis, and brachioradialis act as synergists at the elbow, while the deltoid anterior and pectoralis major clavicular head assist the press.
How does the incline affect the difficulty of this exercise?
Raising the surface reduces the percentage of your bodyweight you are pressing, making the movement easier than a flat or decline version. A higher bench is a good starting point if you are new to the reverse grip; lowering the surface over time increases the challenge.
Can the Incline Reverse Grip Push-Up replace a standard push-up in a program?
It works best as a complementary variation rather than a direct replacement. The reverse grip changes recruitment in a way that makes it a useful accessory for the sternal pec and the elbow flexors, but a standard push-up lets you press a larger share of your bodyweight and remains the better default for building pressing strength.
