Barbell Incline Reverse grip Press
Perform the Barbell Incline Reverse Grip Press to build a powerful upper chest and strong front deltoids.
- Movement
- Compound
- Force
- Push
- Per set
- 2 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Incline Reverse grip Press
Description
An exercise that targets the upper chest and front deltoids, performed using a barbell with a reverse grip while reclining on an inclined bench.
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How to do Barbell Incline Reverse grip Press
- 01Setup
Lie back on an incline bench set to a 30-45 degree angle, ensuring your feet are flat on the floor for stability.
- 02Setup
Grip the barbell with a supinated (reverse) grip, slightly narrower than shoulder-width apart, ensuring your palms face your head. Unrack the bar and hold it directly above your upper chest with arms fully extended.
- 03
Inhale as you slowly lower the barbell in a controlled manner towards your upper chest, keeping your elbows tucked close to your body throughout the descent.
- 04
Exhale as you powerfully press the barbell straight up, extending your arms fully but without locking your elbows. Focus on contracting your upper chest and front deltoids.
- 05
Repeat for the desired number of repetitions, maintaining a controlled tempo and consistent form throughout each rep.
Tips
- Keep your elbows tucked close to your body during the movement to maximize upper chest and front deltoid activation and reduce shoulder strain.
- Control the eccentric (lowering) phase of the lift, taking 2-3 seconds to descend, as this enhances muscle growth and stability.
- Maintain neutral wrists, keeping them straight and aligned with your forearms to prevent injury and efficiently transfer force.
- Focus on the mind-muscle connection, actively squeezing your upper chest and front deltoids at the top of the press.
Common mistakes
- Flaring your elbows out wide can put undue stress on the shoulder joints; instead, keep your elbows tucked close to your sides.
- Using too wide of a reverse grip can shift tension away from the upper chest and lead to wrist discomfort; ensure your grip is slightly narrower than shoulder-width.
- Bouncing the barbell off your chest reduces muscle tension and increases the risk of injury; maintain a controlled descent and ascent without using momentum.
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Get Ellim — FreeQuestions
Is Barbell Incline Reverse grip Press good for beginners?
Barbell Incline Reverse grip Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Incline Reverse grip Press?
You need Barbell to perform Barbell Incline Reverse grip Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Incline Reverse grip Press?
Keep your elbows tucked close to your body during the movement to maximize upper chest and front deltoid activation and reduce shoulder strain. Control the eccentric (lowering) phase of the lift, taking 2-3 seconds to descend, as this enhances muscle growth and stability. Maintain neutral wrists, keeping them straight and aligned with your forearms to prevent injury and efficiently transfer force. Focus on the mind-muscle connection, actively squeezing your upper chest and front deltoids at the top of the press.
What are common mistakes when doing Barbell Incline Reverse grip Press?
Flaring your elbows out wide can put undue stress on the shoulder joints; instead, keep your elbows tucked close to your sides. Using too wide of a reverse grip can shift tension away from the upper chest and lead to wrist discomfort; ensure your grip is slightly narrower than shoulder-width. Bouncing the barbell off your chest reduces muscle tension and increases the risk of injury; maintain a controlled descent and ascent without using momentum.
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Free · iPhone only · Available on the App Store