Barbell Incline Reverse-Grip Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The barbell incline reverse grip press is an exercise targeting the triceps. It is performed by lying on an incline bench with a barbell in hand, palms facing away from you. The bar is then lowered behind your head until your elbows are at a 90-degree angle, and then pressed back up to the starting position. This exercise can be performed with a variety of weights and repetitions, depending on your fitness level.
How to Perform
Position Yourself on the Bench: Begin by lying on an incline bench with your feet firmly placed on the floor to provide a stable base. Ensure your back is flat against the bench.
Grip the Barbell: Take a reverse grip on the barbell, meaning your palms should face towards you. Position your hands slightly wider than shoulder-width apart.
Lift the Barbell: Carefully un-rack the barbell from its stand and extend your arms straight above your chest. This is your starting position.
Lower the Barbell: Gradually lower the barbell toward the upper part of your chest. Keep your elbows tucked in close to your torso and ensure the barbell stays directly above your elbows throughout the movement.
Push the Barbell Up: Once the barbell is near your chest, press it back up toward the starting position by fully extending your arms. Make sure to stop just before locking your elbows to maintain tension on the muscles.
Repeat: Perform the desired number of repetitions, ensuring controlled movement and proper form with each rep.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Set Up on the Bench: Adjust an incline bench to about a 30–45 degree angle. Lie back comfortably and make sure your entire back is supported by the bench. Keep both feet planted firmly on the floor to create a strong, balanced base.
Maintain a Stable Body Position: Keep your lower back in contact with the bench and avoid excessive arching. Don’t lift your feet off the ground during the exercise—this reduces stability and increases the risk of strain or injury.
Grip and Alignment: With a reverse (underhand) grip, hold the barbell with your hands about shoulder-width apart. Before starting the lift, check that your wrists are aligned and not bending backward under the weight.
Lower the Barbell with Control: As you begin to lower the bar, move slowly and deliberately. Guide the barbell toward your upper chest, maintaining steady tension and control throughout the descent.
Avoid Momentum or Bouncing: The bar should never hit or bounce off your chest. When it’s just above your chest, pause for a brief moment to eliminate momentum and ensure proper muscle activation.
Press Back to Start: From the paused position, push the barbell back up by driving through your triceps and chest. Extend your arms fully without locking your elbows at the top, then repeat for the desired number of reps.
How Not to Perform
Don’t arch your lower back excessively
Keep your back pressed firmly against the bench. Overarching can shift tension away from the target muscles and place unnecessary strain on your lower spine.
Avoid using a grip that's too wide or too narrow
A grip that's too wide reduces triceps engagement and increases shoulder strain. Too narrow can stress your wrists. Stick to a slightly wider than shoulder-width grip for optimal control and targeting.
Do not flare your elbows out
Letting your elbows flare away from your body shifts focus away from the triceps and can stress the shoulders. Instead, keep your elbows tucked close to your sides throughout the movement.
Don’t bounce the barbell off your chest
This not only risks injury but also reduces muscle activation. Lower the barbell with control and pause briefly before pressing it back up.
Avoid locking out your elbows forcefully at the top
Snapping your elbows straight can strain the joints. Stop just short of full lockout to keep constant tension on your triceps.
Don’t use too much weight too soon
Using a heavy barbell before mastering the reverse grip technique can compromise your form and lead to wrist or shoulder injuries. Start light, focus on control, and gradually increase the load.
Avoid letting your wrists bend backwards
This common mistake can lead to wrist pain or injury. Keep your wrists straight and in line with your forearms to maintain proper alignment and power transfer.
Don’t rush through the reps
Fast, uncontrolled reps reduce time under tension and can lead to sloppy form. Move slowly and deliberately, especially during the lowering phase.
Do not lose focus on your breathing
Holding your breath during the lift can cause unnecessary internal pressure. Exhale as you press the bar up and inhale as you lower it.
Avoid performing this exercise without a spotter (if lifting heavy)
Because of the reverse grip and the incline angle, it’s harder to control the barbell alone. Always use a spotter or safety arms when lifting heavy.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
