10 Best Barbell Incline Reverse-grip Press Alternatives for Home Gyms
The Barbell Incline Reverse-grip Press is done lying on your back with a barbell. Ranked closest by our scoring: the Incline Push-up Close-grip, the Incline Close-grip Push-up and the Close-grip Push-up Off Of A Dumbbell.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Barbell Incline Reverse-grip Press
- Primary muscle
- Triceps
- Equipment
- Barbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Chest, Shoulders
How to perform Barbell Incline Reverse-grip Press
- Set up an incline bench at a 45-degree angle.
- Lie back on the bench and grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
- Unrack the barbell and lower it towards your upper chest, keeping your elbows tucked in.
- Pause for a moment at the bottom, then push the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Ranked Barbell Incline Reverse-grip Press Alternatives
10 substitutes, ranked by how closely each one matches the Barbell Incline Reverse-grip Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match 
1. Incline Push-up Close-grip
75% match- Triceps
- Bodyweight
- Beginner
- Compound
Use this when you have nothing to train with, because it works the triceps with bodyweight alone.
How to perform this exercise
- Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
- Place your hands next to one another on the bar.
- Position your feet back from the bar with arms and body straight. This will be your starting position.
- Keeping your body straight, lower your chest to the bar by bending the arms.
- Return to the starting position by extending the elbows, pressing yourself back up.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Movement: incline press, the same as the Barbell Incline Reverse-grip Press
- Primary muscle: triceps, the same as the Barbell Incline Reverse-grip Press
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
2. Incline Close-grip Push-up
74% match- Triceps
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
- Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
- Lower your chest towards the elevated surface 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 straightening your arms.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Movement: incline press, the same as the Barbell Incline Reverse-grip Press
- Primary muscle: triceps, the same as the Barbell Incline Reverse-grip Press
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
- Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
- Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
- After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, the same as the Barbell Incline Reverse-grip Press
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
4. Body-up
63% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
- Extend your legs out in front of you, keeping your heels on the ground and your body straight.
- Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
- Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, the same as the Barbell Incline Reverse-grip Press
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
5. Push-ups - Close Triceps Position
63% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
- Lower yourself until your chest almost touches the floor as you inhale.
- Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, the same as the Barbell Incline Reverse-grip Press
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
6. Triceps Dip (Between Benches)
63% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, the same as the Barbell Incline Reverse-grip Press
- Equipment: bodyweight only, not free weights
- Body position: standing, not lying on your back
7. Incline Push-up Reverse Grip
62% match- Pectorals
- Bodyweight
- Intermediate
- Compound
A looser match: it works the pectorals rather than the triceps.
How to perform this exercise
- Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
- Place your hands on the bar palms up, with your hands about shoulder width apart.
- Position your feet back from the bar with arms and body straight. This will be your starting position.
- Keeping your body straight, lower your chest to the bar by bending the arms.
- Return to the starting position by extending the elbows, pressing yourself back up.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: incline press, the same as the Barbell Incline Reverse-grip Press
- Primary muscle: pectorals, not triceps
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
8. Bench Dip (Knees Bent)
62% match- Triceps
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: triceps, the same as the Barbell Incline Reverse-grip Press
- Equipment: bodyweight only, not free weights
- Body position: seated, not lying on your back
9. Triceps Dip
62% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, the same as the Barbell Incline Reverse-grip Press
- Equipment: bodyweight only, not free weights
- Body position: hanging, not lying on your back
- Balance: harder to stay steady on than the Barbell Incline Reverse-grip Press
10. Incline Push Up Depth Jump
62% match- Pectorals
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the edge.
- Step your feet back, keeping your body in a straight line from head to heels.
- Lower your chest towards the edge of the surface, bending your elbows and keeping your body aligned.
- Push through your palms to extend your arms and return to the starting position.
- Jump off the edge of the surface, landing softly with your knees slightly bent.
- Repeat the push-up and depth jump for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: incline press, the same as the Barbell Incline Reverse-grip Press
- Primary muscle: pectorals, not triceps
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not lying on your back
Why You Might Need a Barbell Incline Reverse-grip Press Alternative
You might substitute this lift for wrist or shoulder pain from the supinated bar grip, lack of an incline bench or barbell, or a desire to shift emphasis between triceps heads. The reverse grip increases elbow-extension torque and stresses forearm supinators; that biomechanical change can aggravate wrists or biceps tendons. Equipment limitations push you toward dumbbells, cables, or bodyweight variants that preserve the incline pressing vector but permit neutral or rotated grips. Training goals also matter: compound presses maintain pressing strength, while skull crushers or cable extensions isolate the long head through a greater shoulder extension range. Cue: prioritize scapular stability and avoid flaring elbows to keep triceps dominant activation.
Barbell Incline Reverse-grip Press FAQ
What muscles does Barbell Incline Reverse-grip Press work?
The primary mover is the triceps (long and lateral heads), with secondary loading of the clavicular chest and anterior deltoids. The reverse grip increases elbow-extension torque and shifts load toward the triceps via forearm supination, cue: keep elbows tucked to emphasize triceps over chest.
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