Reverse Grip Incline Bench Press: Execution, Benefits, and Safety

How to do reverse grip incline bench press?

The reverse grip incline bench press is an advanced variation of the traditional incline bench press, primarily targeting the clavicular head of the pectoralis major and triceps, while often providing a more shoulder-friendly pressing angle due to altered biomechanics.

What is the Reverse Grip Incline Bench Press?

The reverse grip incline bench press involves performing the incline bench press with a supinated (underhand) grip, similar to a bicep curl. This modification significantly alters the muscle activation patterns compared to the standard pronated (overhand) grip. By changing the forearm's rotation, the exercise shifts emphasis and can be a valuable tool for specific training goals or individuals seeking to alleviate shoulder discomfort during pressing movements. It is typically performed with a barbell, though dumbbell variations exist.

Musculature Engaged

Understanding the muscles involved is crucial for maximizing the effectiveness and safety of this exercise.

• Primary Movers:
  • Pectoralis Major (Clavicular Head): The upper portion of the chest receives significant emphasis due to the incline angle and the unique grip, which promotes greater adduction and flexion.
  • Triceps Brachii: The underhand grip naturally places the triceps in a mechanically advantageous position, making them heavily involved in the pressing motion.
• Secondary Movers/Stabilizers:
  • Anterior Deltoid: Assists in shoulder flexion and contributes to the pressing power.
  • Serratus Anterior: Stabilizes the scapula during the movement.
  • Rotator Cuff Muscles: Provide dynamic stability to the shoulder joint.
  • Forearm Flexors: Engaged isometrically to maintain the supinated grip.

Benefits of the Reverse Grip Incline Bench Press

Incorporating this exercise into your routine can offer several distinct advantages:

• Enhanced Upper Pec Activation: Research suggests that the reverse grip can lead to greater activation of the upper pectoralis major compared to a standard pronated grip, making it an excellent exercise for targeting this often-stubborn area.
• Reduced Shoulder Strain: For individuals who experience anterior shoulder pain with traditional pressing, the reverse grip can internally rotate the humerus slightly, which may place less stress on the shoulder joint capsule and rotator cuff tendons.
• Improved Triceps Involvement: The supinated grip naturally recruits the triceps more intensely, making it a powerful compound exercise for triceps development alongside chest.
• Novel Stimulus: Introducing new movement patterns can help overcome plateaus by challenging muscles in different ways, promoting continued adaptation and growth.

Step-by-Step Execution Guide

Proper form is paramount to both safety and efficacy. Follow these steps carefully:

• Setup:
  • Set an adjustable bench to an incline of 30-45 degrees. Lie back on the bench with your feet flat on the floor, maintaining a slight natural arch in your lower back. Your eyes should be directly under the barbell when unracked.
• Grip:
  • Reach up and grasp the barbell with a supinated (underhand) grip, palms facing towards your head. Your grip width should be slightly narrower than your shoulder-width, allowing your forearms to be vertical at the bottom of the movement. Ensure a strong, full grip around the bar.
• Unracking:
  • Take a deep breath, brace your core, and unrack the bar by extending your arms. Position the bar directly over your upper chest/lower neck area, maintaining full control.
• Eccentric Phase (Lowering):
  • Slowly and with control, lower the barbell towards your upper chest, aiming for a point just below your collarbones. Keep your elbows tucked close to your body, pointing towards your feet, rather than flaring out. Maintain tension in your chest and triceps throughout the descent. Lower until the bar lightly touches your chest or just above it, ensuring a full range of motion without bouncing.
• Concentric Phase (Pressing):
  • Exhale as you powerfully press the barbell back up to the starting position. Focus on driving through your chest and triceps. Maintain control and avoid locking out your elbows excessively at the top to keep tension on the target muscles.
• Reracking:
  • Once you've completed your repetitions, carefully guide the barbell back into the safeties of the rack. Do not rush this step, especially with heavier loads.

Common Mistakes to Avoid

Preventing common errors will enhance results and minimize injury risk:

• Incorrect Grip Width: A grip that is too wide or too narrow can place undue stress on the wrists, elbows, and shoulders, or reduce activation of the target muscles. Aim for forearms to be perpendicular to the floor at the bottom.
• Flaring Elbows: Allowing elbows to flare out excessively increases stress on the shoulder joint and reduces triceps involvement. Keep them tucked in, pointing downwards and slightly back.
• Excessive Arching: While a slight natural arch is normal, an exaggerated arch can put excessive strain on the lower back and reduce the incline's effectiveness. Maintain core stability.
• Lack of Control: Dropping the weight too quickly or using momentum to press it up diminishes muscle activation and increases injury risk. Focus on a controlled, deliberate tempo.
• Going Too Heavy Too Soon: This is an advanced movement. Start with a lighter weight than you would use for a traditional incline press to master the form before progressively increasing the load.

Who Should Consider This Exercise?

The reverse grip incline bench press is particularly beneficial for:

• Individuals targeting upper chest development: Its unique activation pattern can help build a fuller upper pectoralis major.
• Those with anterior shoulder discomfort: The altered mechanics may provide a more comfortable pressing option for some individuals.
• Athletes seeking triceps strength and hypertrophy: The strong triceps involvement makes it a valuable compound movement.
• Experienced lifters looking for variety: It offers a fresh stimulus to break through plateaus.

It may not be suitable for beginners due to the coordination and strength required, or for those with wrist issues due to the supinated grip.

Variations and Alternatives

To progress, regress, or find similar benefits:

• Variations:
  • Reverse Grip Flat Bench Press: Similar benefits but targets the overall pectoralis major more evenly.
  • Dumbbell Reverse Grip Incline Press: Allows for a greater range of motion and addresses potential muscular imbalances, but requires more stabilization.
• Alternatives:
  • Standard Incline Barbell Press: The most common alternative for upper chest development.
  • Incline Dumbbell Press: Excellent for unilateral strength and range of motion.
  • Low-to-High Cable Flyes: An isolation exercise specifically for the upper chest.
  • Close-Grip Bench Press: Primarily targets triceps but also engages the inner chest.

Safety Considerations

Always prioritize safety during resistance training:

• Use a Spotter: Especially when attempting new or heavier loads, a spotter is crucial for safety, as the reverse grip can feel less stable initially.
• Start Light: Begin with a significantly lighter weight than your traditional incline press to master the unique movement pattern.
• Listen to Your Body: If you experience any pain in your wrists, elbows, or shoulders, stop the exercise and reassess your form or consider an alternative.
• Warm-up Appropriately: Perform dynamic stretches and light cardio before lifting, followed by a few warm-up sets with light weight.