Barbell Incline Wide Reverse grip Bench Press
Master the Barbell Incline Wide Reverse Grip Bench Press to sculpt your upper and inner chest. This exercise builds a strong, defined pectoral region.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Barbell Incline Wide Reverse grip Bench Press
Description
A barbell exercise that targets the chest. The incline angle of the bench helps to isolate the upper chest muscles while the reverse grip variation works the inner chest.
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How to do Barbell Incline Wide Reverse grip Bench Press
- 01Setup
Set an adjustable bench to an incline of 30-45 degrees. Lie back on the bench with your feet flat on the floor, directly under your knees for stability.
- 02Setup
Grip the barbell with a wide reverse (supinated, palms facing you) grip, slightly wider than shoulder-width, ensuring your hands are evenly spaced on the bar. Unrack the bar and hold it directly above your upper chest with your arms fully extended.
- 03
Inhale deeply as you slowly lower the barbell towards your upper chest, allowing your elbows to flare out slightly to the sides.
- 04
Pause briefly when the bar is about 1-2 inches above your chest, maintaining tension in your pectoral muscles and preventing the bar from resting on your body.
- 05
Exhale and powerfully press the barbell back up to the starting position, focusing on contracting your upper and inner chest muscles to drive the weight.
- 06
Ensure your arms are fully extended at the top without locking your elbows to maintain continuous tension, then repeat for the desired number of repetitions.
Tips
- Maintain a slight arch in your lower back and keep your shoulder blades retracted and depressed throughout the movement to stabilize your upper body and maximize chest engagement.
- Focus on driving through the heels of your palms and consciously squeezing your upper and inner chest at the top of the movement to maximize muscle activation.
- Control the eccentric (lowering) phase of the lift; don't let gravity do the work. Aim for a 2-3 second lowering phase to enhance muscle growth.
- Due to the reverse grip and incline, use a spotter, especially when lifting heavier weights, to ensure safety and assist with racking/unracking if needed.
Common mistakes
- Lowering the bar too quickly reduces time under tension and control; instead, consciously control the descent for 2-3 seconds to maximize muscle engagement and minimize injury risk.
- Flaring elbows excessively can place undue stress on the shoulder joints; keep elbows tucked slightly (about 45 degrees from your torso) to protect your shoulders while still allowing for strong chest activation.
- Losing the arch in your lower back or allowing your hips to lift off the bench reduces stability and effectiveness; maintain a stable base with feet planted and glutes on the bench throughout the set.
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Get Ellim — FreeQuestions
Is Barbell Incline Wide Reverse grip Bench Press good for beginners?
Barbell Incline Wide Reverse grip Bench 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 Wide Reverse grip Bench Press?
You need Barbell to perform Barbell Incline Wide Reverse grip Bench 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 Wide Reverse grip Bench Press?
Maintain a slight arch in your lower back and keep your shoulder blades retracted and depressed throughout the movement to stabilize your upper body and maximize chest engagement. Focus on driving through the heels of your palms and consciously squeezing your upper and inner chest at the top of the movement to maximize muscle activation. Control the eccentric (lowering) phase of the lift; don't let gravity do the work. Aim for a 2-3 second lowering phase to enhance muscle growth. Due to the reverse grip and incline, use a spotter, especially when lifting heavier weights, to ensure safety and assist with racking/unracking if needed.
What are common mistakes when doing Barbell Incline Wide Reverse grip Bench Press?
Lowering the bar too quickly reduces time under tension and control; instead, consciously control the descent for 2-3 seconds to maximize muscle engagement and minimize injury risk. Flaring elbows excessively can place undue stress on the shoulder joints; keep elbows tucked slightly (about 45 degrees from your torso) to protect your shoulders while still allowing for strong chest activation. Losing the arch in your lower back or allowing your hips to lift off the bench reduces stability and effectiveness; maintain a stable base with feet planted and glutes on the bench throughout the set.
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Free · iPhone only · Available on the App Store