10 Best Reverse-grip Incline Bench Press Alternatives for Upper Chest

Ranked Barbell Reverse Grip Incline Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Reverse Grip Incline Bench 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Barbell Incline Bench Press

   95% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   The same equipment, taken with an overhand grip.

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle.
   2. Lie down on the bench with your feet flat on the ground.
   3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
   4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows at a 45-degree angle.
   5. Pause for a moment at the bottom, then push the barbell back up to the starting position.
   6. Repeat 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 Reverse Grip Incline Bench Press
   • Primary muscle: pectorals, the same as the Barbell Reverse Grip Incline Bench Press
   • Equipment: free weights, the same as the Barbell Reverse Grip Incline Bench Press
   • Body position: lying on your back, the same as the Barbell Reverse Grip Incline Bench Press
2. 

   2. Barbell Incline Bench Press - Medium Grip

   95% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
   2. As you breathe in, come down slowly until you feel the bar on you upper chest.
   3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly again. Tip: it should take at least twice as long to go down than to come up.
   4. Repeat the movement for the prescribed amount of repetitions.
   5. When you are done, place the bar back in the rack.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: incline press, the same as the Barbell Reverse Grip Incline Bench Press
   • Primary muscle: pectorals, the same as the Barbell Reverse Grip Incline Bench Press
   • Equipment: free weights, the same as the Barbell Reverse Grip Incline Bench Press
   • Body position: lying on your back, the same as the Barbell Reverse Grip Incline Bench Press
3. Play demonstration

   3. Barbell Reverse Grip Decline Bench Press

   90% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   It uses the same equipment and still works the pectorals.

   How to perform this exercise

   1. Lie on a decline bench with your feet secured and your head lower than your hips.
   2. Grasp the barbell with a reverse grip, slightly wider than shoulder-width apart.
   3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
   4. Pause for a moment at the bottom, then push the barbell back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Barbell Reverse Grip Incline Bench Press
   • Equipment: free weights, the same as the Barbell Reverse Grip Incline Bench Press
   • Body position: lying on your back, the same as the Barbell Reverse Grip Incline Bench Press
4. Play demonstration

   Progression

   4. Barbell Wide Reverse Grip Bench Press

   90% match

   • Pectorals
   • Barbell
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the pectorals.

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
   2. Grasp the barbell with a wide reverse grip, slightly wider than shoulder-width apart.
   3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
   4. Lower the barbell slowly towards your chest, keeping your elbows tucked in and your wrists straight.
   5. Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Barbell Reverse Grip Incline Bench Press
   • Equipment: free weights, the same as the Barbell Reverse Grip Incline Bench Press
   • Body position: lying on your back, the same as the Barbell Reverse Grip Incline Bench Press
5. Play demonstration

   5. Barbell Decline Pullover

   86% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie down on a decline bench with your head lower than your hips and your feet secured.
   2. Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart.
   3. Extend your arms above your chest, keeping a slight bend in your elbows.
   4. Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders.
   5. Pause for a moment, then return the barbell to the starting position by reversing the motion.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Barbell Reverse Grip Incline Bench Press
   • Equipment: free weights, the same as the Barbell Reverse Grip Incline Bench Press
   • Body position: lying on your back, the same as the Barbell Reverse Grip Incline Bench Press
6. 

   6. Reverse Band Bench Press

   86% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell.
   2. Lie on the bench, tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
   3. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
   4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Barbell Reverse Grip Incline Bench Press
   • Equipment: free weights, the same as the Barbell Reverse Grip Incline Bench Press
   • Body position: lying on your back, the same as the Barbell Reverse Grip Incline Bench Press
7. Play demonstration

   7. Dumbbell Incline Bench Press

   86% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   A good swap when you have dumbbells to work with, and it still works the pectorals.

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle.
   2. Sit on the bench with your feet flat on the ground and your back pressed firmly against the bench.
   3. Hold a dumbbell in each hand, palms facing forward, and lift them to shoulder height.
   4. Slowly lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
   5. Push the dumbbells back up to the starting position, fully extending your arms.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: incline press, the same as the Barbell Reverse Grip Incline Bench Press
   • Primary muscle: pectorals, the same as the Barbell Reverse Grip Incline Bench Press
   • Equipment: free weights, the same as the Barbell Reverse Grip Incline Bench Press
   • Body position: lying on your back, the same as the Barbell Reverse Grip Incline Bench Press
8. Play demonstration

   8. Dumbbell Palms In Incline Bench Press

   86% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle.
   2. Sit on the bench with your back against the backrest and feet flat on the ground.
   3. Hold a dumbbell in each hand with an overhand grip, palms facing inwards.
   4. Extend your arms straight up above your chest, keeping a slight bend in your elbows.
   5. Lower the dumbbells slowly towards your shoulders, keeping your elbows close to your body.
   6. Pause for a moment at the bottom, then press the dumbbells back up to the starting position.
   7. Repeat 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 Reverse Grip Incline Bench Press
   • Primary muscle: pectorals, the same as the Barbell Reverse Grip Incline Bench Press
   • Equipment: free weights, the same as the Barbell Reverse Grip Incline Bench Press
   • Body position: lying on your back, the same as the Barbell Reverse Grip Incline Bench Press
9. 

   9. Hammer Grip Incline DB Bench Press

   86% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
   2. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
   3. Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
   4. Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
   5. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
   6. Repeat the movement for the prescribed amount of repetitions.
   7. When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: incline press, the same as the Barbell Reverse Grip Incline Bench Press
   • Primary muscle: pectorals, the same as the Barbell Reverse Grip Incline Bench Press
   • Equipment: free weights, the same as the Barbell Reverse Grip Incline Bench Press
   • Body position: lying on your back, the same as the Barbell Reverse Grip Incline Bench Press
10. 

    10. Barbell Bench Press - Medium Grip

    85% match

    • Pectorals
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
    2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
    3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
    4. Repeat the movement for the prescribed amount of repetitions.
    5. When you are done, place the bar back in the rack.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: pectorals, the same as the Barbell Reverse Grip Incline Bench Press
    • Equipment: free weights, the same as the Barbell Reverse Grip Incline Bench Press
    • Body position: lying on your back, the same as the Barbell Reverse Grip Incline Bench Press