Barbell Reverse Grip Incline Bench Press exercise animation (Male)

Barbell Reverse Grip Incline Bench Press

Target muscle
Pectoralis Major Clavicular Head
Synergist muscles
Deltoid Anterior, Triceps Brachii
Equipment
Barbell
Body part
Chest
Type
Strength

The barbell reverse grip incline bench press is an upper-body pressing variation that targets the upper chest (pectoralis major, clavicular head), with the front deltoids and triceps assisting. Performed on an incline bench with a supinated (underhand) grip, the reversed hand position shifts more of the load onto the upper-chest fibers than a standard press.

How to do the Barbell Reverse Grip Incline Bench Press

  1. 1Set an adjustable bench to a 30–45° incline and lie back with your eyes roughly under the bar, feet planted firmly on the floor.
  2. 2Pull your shoulder blades down and together against the pad to create a stable, retracted base.
  3. 3Grip the bar with a supinated (underhand) grip slightly wider than shoulder-width, wrapping your thumbs fully around the bar.
  4. 4Unrack the bar and hold it locked out over your upper chest with your arms fully extended.
  5. 5Lower the bar under control toward your upper chest, keeping your elbows tucked at roughly a 45° angle to your torso.
  6. 6Let the bar lightly touch your upper chest without bouncing, keeping your wrists stacked over your elbows.
  7. 7Press the bar back up in a straight line until your arms are fully extended, squeezing your upper chest at the top.
  8. 8Complete your reps, then re-rack the bar safely with control.

Form tips

  • Keep your shoulder blades retracted and upper back tight throughout the set to protect your shoulders and build a solid pressing base.
  • Use a moderate incline of 30–45°; steeper angles shift the work toward the front delts and away from the upper chest.
  • Start lighter than your standard bench press until the supinated grip feels secure, since the underhand position can feel unstable at first.
  • Use a spotter or set the safety arms in a rack, as the underhand grip makes it harder to bail out of a failed heavy rep.

Common mistakes

  • Setting the incline too steep, which turns the lift into a shoulder press and takes tension off the upper chest.
  • Letting the wrists bend backward under the supinated grip, which strains the wrists and weakens the press.
  • Flaring the elbows out wide, which places excess stress on the shoulder joint instead of loading the chest.
  • Bouncing the bar off the chest to force a rep, which removes muscular tension and risks injury.
  • Lifting too heavy too soon, leaving you unable to safely control or rack the bar with the awkward underhand grip.

Frequently asked questions

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

It primarily targets the upper chest (pectoralis major, clavicular head), with the front deltoids and triceps acting as synergists. The underhand grip emphasizes the upper-chest fibers more than a standard pronated press.

Why use a reverse (underhand) grip on the incline bench press?

The supinated grip externally rotates the shoulders and recruits more of the upper-chest fibers, making it a useful variation for lifters who want to bias development toward the upper chest.

What incline angle is best for this exercise?

A 30–45° incline works best. It places the upper chest under load while keeping the front delts as assistants; steeper angles shift the emphasis onto the shoulders.

How much weight should I use on the reverse grip incline press?

Start lighter than your standard incline press until the underhand grip feels stable. The supinated position is less familiar, so build up gradually with good control.

Do I need a spotter for the reverse grip incline bench press?

It's strongly recommended. Bailing out of a failed rep is harder with an underhand grip, so use a spotter or set the rack's safety arms whenever you train heavy.

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