Incline Barbell Reverse-Grip Press

준비 자세

1. 01Set the bench to a 30 to 45 degree incline inside a rack with safeties.
2. 02Take an underhand grip slightly wider than shoulder width.
3. 03Wrap the thumbs fully around the bar; never suicide grip this variation.
4. 04Unrack carefully, ideally with a spotter handing the bar out.

수행

1. 01Lower the bar to the upper chest with the elbows staying tight to the torso.
2. 02Touch below the collarbones under full control.
3. 03Press the bar up and slightly back over the shoulders.
4. 04Lock out without letting the wrists roll back.

체크포인트

• -Grip stays fully wrapped with wrists as straight as possible.
• -Elbows track tucked without conscious effort; the grip enforces it.
• -Bar path stays smooth despite the unusual grip.
• -Shoulder blades stay pinned to the bench.

흔한 실수

• -Using a thumbless grip; the bar can slip on a reverse grip.
• -Loading normal incline weight before owning the movement pattern.
• -Letting the wrists hinge back sharply under the bar.
• -Unracking alone with heavy weight; the handoff is awkward.