Incline Reverse Grip Push-up

Beginner

Pectorals

Body Weight

Built around pure bodyweight leverage, Incline Reverse Grip Push-up fits in after your main press and builds chest thickness through a full range.

How to do Incline Reverse Grip Push-up

Place your hands on the edge of a bench or elevated surface, slightly wider than shoulder-width apart.
Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
Lower your chest towards the bench by bending your elbows, keeping them close to your sides.
Pause for a moment at the bottom, then push yourself back up to the starting position by extending your arms.
Repeat for the desired number of repetitions.

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Incline Reverse Grip Push-up Sets and Reps by Goal

Strength

3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.

Hypertrophy

3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.

Endurance

2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.

Common Incline Reverse Grip Push-up Mistakes

Rushing reps so gravity does most of the work

Take two to three counts on the lowering phase of every rep.

Flaring the elbows straight out to the sides

Keep the upper arms nearer 45 degrees from the torso.

Skipping warm-up sets and starting at working weight

Run two light build-up sets so the first hard set is not the first rep.

Easier and Harder Than Incline Reverse Grip Push-up

Harder progression

Smith Decline Bench Press

Swap Incline Reverse Grip Push-up For

Deep Push Up

Band Bench Press

Lever Standing Chest Press

Incline Reverse Grip Push-up — Frequently Asked Questions

How do you do the Incline Reverse Grip Push-up?

Place your hands on the edge of a bench or elevated surface, slightly wider than shoulder-width apart. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels. Lower your chest towards the bench by bending your elbows, keeping them close to your sides. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Incline Reverse Grip Push-up work?

The Incline Reverse Grip Push-up primarily targets the pectorals. It is classified as a chest exercise and is performed with your bodyweight only.

How many sets and reps of the Incline Reverse Grip Push-up should I do?

For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Incline Reverse Grip Push-up good for beginners?

Yes. The Incline Reverse Grip Push-up is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Incline Reverse Grip Push-up?

Try the Deep Push Up, Band Bench Press or the Lever Standing Chest Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.