Barbell Incline Reverse-grip Press

Also known as: incline barbell reverse-grip press

Intermediate

Triceps

Barbell

Barbell Incline Reverse-grip Press is a step up once the basics feel easy and fits late in an arms workout.

How to do Barbell Incline Reverse-grip Press

Set up an incline bench at a 45-degree angle.
Lie back on the bench and grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
Unrack the barbell and lower it towards your upper chest, keeping your elbows tucked in.
Pause for a moment at the bottom, then push the barbell back up to the starting position.
Repeat for the desired number of repetitions.

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Barbell Incline Reverse-grip Press Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Reset the bar between reps rather than bouncing.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.

Common Barbell Incline Reverse-grip Press Mistakes

Gripping off-centre so one side carries more load

Set both hands on matching knurl marks before each set.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Easier and Harder Than Barbell Incline Reverse-grip Press

Easier progression

Dumbbell Standing Alternating Tricep Kickback

Harder progression

Dumbbell Incline Hammer Press On Exercise Ball

Swap Barbell Incline Reverse-grip Press For

Weighted Tricep Dips

Narrow Push-up On Exercise Ball

Stalder Press

Barbell Incline Reverse-grip Press — Frequently Asked Questions

How do you do the Barbell Incline Reverse-grip Press?

Set up an incline bench at a 45-degree angle. Lie back on the bench and grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart. Unrack the barbell and lower it towards your upper chest, keeping your elbows tucked in. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Barbell Incline Reverse-grip Press work?

The Barbell Incline Reverse-grip Press primarily targets the triceps. It is classified as a arms exercise and is performed with a barbell.

How many sets and reps of the Barbell Incline Reverse-grip Press should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Barbell Incline Reverse-grip Press good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Barbell Incline Reverse-grip Press?

Try the Weighted Tricep Dips, Narrow Push-up On Exercise Ball or the Stalder Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Barbell Incline Reverse-grip Press the same as the incline barbell reverse-grip press?

Yes. The Barbell Incline Reverse-grip Press is also commonly called the incline barbell reverse-grip press. Different gyms and training programs label it differently, but "incline barbell reverse-grip press" refer to this same movement.