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Home » Exercise Guides » Chest

Incline Reverse-Grip Dumbbell Bench Press: Build Chest & Arms

Reverse Grip Incline Bench Press Exercise Guide

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:20 AM EDT

Ask Question?

The incline reverse-grip dumbbell bench press is a very effective compound exercise which targets the chest muscles for maximum muscle and strength gains. Now, it’s an unconventional movement compared to the regular dumbbell press with an overhand grip but it’s beneficial for emphasizing the upper chest muscles due to the reverse hand position.

Beginners should start very light and then work up to heavier dumbbells as strength progresses and form is ideal. But, intermediate to advanced lifters can really see the benefits by hitting the upper chest with a new grip angle. So, this exercise is a must for experiencing a different stimulus in the chest which will likely leave you with more gains!

Incline Reverse-Grip Dumbbell Bench Press Details
Basic Information
Body Part
Chest
Primary Muscles
Anterior Deltoids, Pectoralis major, Serratus Anterior, Triceps brachii
Secondary Muscles
Biceps brachii, Rhomboids, Trapezius
Equipment
Incline Bench, Dumbbells
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Push
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength4-6
Hypertrophy8-12
Endurance12-15
Power1-5
Muscular endurance12-15
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Offset Load Bench Press: Boost Chest, Arms, and Core Strength
  • Master the Bradford Press: Build Strong Deltoids & Triceps
  • Arnold Press: Target Deltoids, Traps, Triceps & Serratus
  • Maximize Chest Gains: Machine Chest Press for Stronger Pecs

Exercise Instructions

  1. Adjust the bench to a 30-45-degree incline angle.
  2. Sit on the end of the bench and place both dumbbells on your thighs in the starting position.
  3. Then, kick both dumbbells back and hold them in a neutral position on each side of your head.
  4. Now, press the dumbbells up and turn your wrists inward (Reverse grip) while contracting your chest muscles. Exhale during this portion of the exercise.
  5. Then, slowly lower the dumbbells back down and turn your wrists slightly back outward until the dumbbells are in a neutral position. Inhale during this portion of the exercise.
  6. Repeat for the desired number of reps.

Variations & Tips:

  • You can do a reverse barbell press as an alternative to using dumbbells.
  • You may find it more comfortable to use a neutral grip in the starting position of the press and then twist the dumbbells to a reverse grip during the concentric (Positive) phase of the movement.
  • Beginners should start light and practice good form before training heavy.
  • The incline reverse-grip dumbbell bench press places additional emphasis on the upper chest muscles.

How to do the incline reverse-grip dumbbell bench press

Interested in measuring your progress? Check out our strength standards for Bench Press, Dumbbell Bench Press.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Chest Exercise Guides
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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