Reverse-Grip Incline Bench Press

Body region

• Chest
• Arms
• Shoulders

Equipment

• Barbell
• Adjustable Bench
• Squat Rack

Technique

1. Set the bench to a low incline in a rack, then sit back with feet flat and shoulder blades pulled together.
2. Grip the bar underhand, palms facing you, hands about shoulder width or slightly wider.
3. Unrack with a spotter and hold the bar over your shoulders.
4. Lower the bar to your upper chest, elbows tucked.
5. Press up until the arms are straight over the shoulders.

Cues

• Wrap your thumbs fully around the bar.
• Keep your wrists straight; the bar sits low in the palm.
• Always use a spotter: this grip is less secure than overhand.

Common mistakes

• Using a thumbless grip.
• Lowering the bar to the lower chest, which strains the shoulders on an incline.
• Letting the wrists bend back under the load.

Alternatives

• Barbell Bench Press
• Incline Bench Press
• Reverse-Grip Dumbbell Bench Press