Barbell Incline Reverse-grip Press

The barbell incline reverse-grip press is a compound upper body exercise that targets the triceps while also engaging the chest and shoulders. It is performed on an incline bench using a reverse (underhand) grip on the barbell.

Quick Facts

How to Do Barbell Incline Reverse-grip Press

Follow these step-by-step instructions to perform Barbell Incline Reverse-grip Press with proper form and technique.

1. Set up an incline bench at a 45-degree angle.
2. Lie back on the bench and grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
3. Unrack the barbell and lower it towards your upper 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.

Muscles Worked

Understanding which muscles Barbell Incline Reverse-grip Press targets helps you integrate it effectively into your training program.

Benefits of Barbell Incline Reverse-grip Press

Incorporating Barbell Incline Reverse-grip Press into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Triceps Development: Barbell Incline Reverse-grip Press directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Chest and Shoulders, providing additional training stimulus without extra exercises.
• Progressive Overload Potential: Barbells allow for precise weight increments, making it easier to progressively overload the muscles over time for consistent strength gains.
• Functional Strength: Strength exercises like Barbell Incline Reverse-grip Press build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Barbell Incline Reverse-grip Press safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Barbell Incline Reverse-grip Press, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Use Safety Equipment: When lifting heavy, always use a power rack with safety pins set at the appropriate height, and consider using a spotter for maximal attempts.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Barbell Incline Reverse-grip Press, track these metrics during your workouts: