Barbell Reverse-Grip Incline Bench Press

Setup

1. 01Set the bench to a 30 to 45 degree incline under a rack.
2. 02Grip the bar underhand, slightly wider than shoulder width, seated deep in the palms.
3. 03Pin the shoulder blades and plant the feet.
4. 04Use a spotter for the unrack; rotating into a reverse grip mid-unrack is the danger point.

Execution

1. 01Unrack and settle the bar over the upper chest.
2. 02Lower with tucked elbows toward the upper chest, just below the clavicles.
3. 03Touch lightly with the wrists still straight.
4. 04Press back up in a slight arc to lockout over the shoulders.

Checkpoints

• -Palms face you for the entire set with a crushing grip.
• -Elbows stay tucked near the torso rather than flaring.
• -The touch point sits high on the chest.
• -Wrists stay neutral, not folded back.

Common mistakes

• -Taking the bar out of the rack before the grip is fully set.
• -Using a standard incline weight on the first exposure.
• -Letting the bar drift toward the belly, losing the upper-chest bias.
• -Bending the wrists and pressing through the fingers.