Description

The barbell reverse grip incline bench press is an upper body exercise that primarily targets the chest, shoulders, and triceps.

Starting Position

Lie back on an incline bench with a barbell in your hands using a reverse grip (palms facing you). Your feet should be firmly planted on the ground for stability.

Technical Execution

Lower the barbell to your chest while keeping your elbows close to your body. Press the barbell back up to the starting position, focusing on squeezing your chest muscles.

Range of Motion

Ensure a full range of motion by lowering the barbell until it lightly touches your chest and extending your arms fully at the top of the movement.

Variations

Variations of this exercise include using dumbbells instead of a barbell, adjusting the incline angle for different muscle targeting, or incorporating pauses at various points in the movement.

Common Mistakes

Common mistakes in this exercise include arching the back excessively and using momentum to lift the barbell. It is important to maintain proper form throughout the movement.

Practical Advice

To perform this exercise safely and effectively, focus on engaging your core muscles for stability and control. Start with a lighter weight to master the technique before progressing to heavier loads.

Additional Notes

This exercise variation can help activate the upper chest muscles to a greater extent compared to traditional bench presses.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

Secondary Muscles