The incline reverse-grip barbell bench press is a compound exercise which builds muscle and strength in the Pectoralis Major (Chest). But the triceps and front deltoids also receive stimulation as secondary movers during the movement. Now, this is a variation to the overhand grip incline bench press but it’s supposed to provide a different stimulus to the muscle.
Beginners may want to practice with very light weights for safety and to develop proper form before training heavy for mass and strength building purposes. But, once you learn the movement, you can really benefit from the grip angle by getting possibly an even better contraction in your upper chest muscles.
So, switch things up a little with the incline reverse-grip barbell bench press and make some gains!
In This Exercise:
- Target Muscle Group: Pectoralis Major
- Type: Strength
- Mechanics: Compound
- Equipment: Incline bench
- Difficulty: Beginner/Intermediate
- Lie on the incline bench press seat and grip the bar with a wider than shoulder-width grip. Arch your back and keep your elbows slightly tucked in.
- Then, unrack the barbell and lower it down to a few inches above mid-chest level. Inhale during this portion of the exercise.
- Now, press the weight back up and contract your chest muscles but don’t lock out your elbows at the top. Exhale during this portion of the exercise.
- Repeat for the desired number of reps.
Variations & Tips:
- Keep your elbows slightly tucked in and lower the bar to mid-chest level to protect the shoulders.
- Lower the bar so that it reached a few inches from your chest during the eccentric (Negative) portion of the exercise. You do not need to touch the bar to your chest.
- Use a grip width that you can comfortably perform the exercise with without placing your shoulders in a dangerous position.
- The incline reverse-grip barbell bench press is a very effective bench press variation for emphasizing the upper chest.
Watch: How to do the incline reverse-grip barbell bench press
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