Barbell Reverse Grip Incline Bench Press
Also known as: reverse grip barbell incline bench press
Barbell Reverse Grip Incline Bench Press is for lifters with a base already built and works as a chest-day opener.
How to do Barbell Reverse Grip Incline Bench Press
- Set up an incline bench at a 45-degree angle.
- Lie down on the bench with your feet flat on the ground.
- Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Barbell Reverse Grip Incline Bench Press Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Reset the bar between reps rather than bouncing.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Take the smallest plate jump available once the reps are clean.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Common Barbell Reverse Grip Incline Bench Press Mistakes
Gripping off-centre so one side carries more load
Set both hands on matching knurl marks before each set.
Letting the shoulders roll forward at the bottom
Set the shoulder blades back and down before rep one and hold it there.
Easier and Harder Than Barbell Reverse Grip Incline Bench Press
Swap Barbell Reverse Grip Incline Bench Press For
Barbell Reverse Grip Incline Bench Press — Frequently Asked Questions
How do you do the Barbell Reverse Grip Incline Bench Press?
Set up an incline bench at a 45-degree angle. Lie down on the bench with your feet flat on the ground. Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart. 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 Reverse Grip Incline Bench Press work?
The Barbell Reverse Grip Incline Bench Press primarily targets the pectorals. It is classified as a chest exercise and is performed with a barbell.
How many sets and reps of the Barbell Reverse Grip Incline Bench Press should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 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 Reverse Grip Incline Bench Press good for beginners?
Not usually. The Barbell Reverse Grip Incline Bench Press is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.
What can I do instead of the Barbell Reverse Grip Incline Bench Press?
Try the Cable One Arm Press On Exercise Ball, Dumbbell One Arm Chest Fly On Exercise Ball or the Lever Decline Chest Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Barbell Reverse Grip Incline Bench Press the same as the reverse grip barbell incline bench press?
Yes. The Barbell Reverse Grip Incline Bench Press is also commonly called the reverse grip barbell incline bench press. Different gyms and training programs label it differently, but "reverse grip barbell incline bench press" refer to this same movement.
