Are you struggling to build upper chest muscles with regular bench press workouts? Do you feel like you’re hitting a plateau with your standard routine? Don’t worry, you’re not alone. Many fitness enthusiasts have encountered this problem and it’s often due to a lack of variation in their workouts. The good news is, there’s a solution – the barbell incline wide reverse grip bench press. In this blog post, we’ll explore the benefits of this exercise and how it can help you overcome your plateau and build the upper chest muscles you’ve been striving for.
Barbell Incline Wide Reverse Grip Bench Press Summary
- Primary Muscles: Pectoralis Major – Clavicular
- Secondary Muscles: Deltoid – Anterior, Triceps Brachii, and Wrist Flexor
- Equipment: Barbell and Incline Bench
- Mechanics Type: Compound
- Force: Push
- Utility: Basic
Barbell Incline Wide Reverse Grip Bench Press Instructions
- To start, lay down on the incline bench.
- Un-rack the barbell with a wide underhand (reverse) grip, then position the bar straight over your upper chest.
- Next, lower the barbell down straight vertically on to your upper chest.
- After that press the barbell up by straightening your arms, always moving the barbell up vertically, minimizing any horizontal motion.
- continue each rep for your full set and re-rack the barbell.
Video Tutorial
Barbell Incline Wide Reverse Grip Bench Press Muscles
Target (Agonist)
- Pectoralis Major, Clavicular
Synergists
Dynamic Stabilizers
- Biceps Brachii – Short Head
Stabilizers
- No Significant Stabilizers
Antagonist Stabilizers
- None
Benefits of Barbell Incline Wide Reverse Grip Bench Press
The Barbell Incline Wide Reverse Grip Bench Press is an effective exercise for strengthening the pectoralis major – clavicular muscle. It targets the chest muscles and helps to build strength, power, and mass. This exercise is great for improving upper body strength and pushing power. Additionally, it helps to improve posture, as well as core stability and balance. Performing this exercise regularly can help to develop the chest muscles and provide a well-rounded fitness routine.
Tips for Performing Barbell Incline Wide Reverse Grip Bench Press
The Barbell Incline Wide Reverse Grip Bench Press is an excellent exercise to target your chest and arms. To ensure you are getting the most out of this exercise, here are some tips to follow:
- Finding A Rest Period That Should Be Short, Yet You Will Be Able To Continue To Accomplish The Complete Set. Whenever your rest is to brief you could possibly be unable to finish your complete set, in the event that it is way too long you happen to be just wasting time.
- Make Certain That You Take Recovery Days. When you still want to exercise, instead of recovery you can mix up your program with running. Only understand to enable your muscles to heal, healing is when your muscles grow.
- Maintain A Weight Training Record. You should have a journal of all weights, sets, and repetitions. If you are top of the class you will in addition note your rest periods. Right now there are plenty of high-quality apps to use a diary, or you can easily make use of a little pocketbook.
- Concentrate On Inhaling And Exhaling. With this and most exercise movements, respiration is very important. You should be breathing out during the target muscle contraction and inhaling when your target muscle group is relaxing.
Benefits and Tips Video
Frequent Mistakes To Avoid
It is important to keep in mind that with any exercise, there are potential risks and mistakes that can occur. While the Barbell Incline Wide Reverse Grip Bench Press can be an excellent exercise to help you achieve your fitness goals, there are some common mistakes to avoid in order to get the best results and stay safe.
- You Can’t begin using inadequate form. Poor technique is a quick path to experience an injury.
- Avoid The Urge To Ignore Any Painfulness. Tender muscle tissue and an injury pain are not necessarily always the same. Any time you identify pain while you are training you need to stop, or you could simply mhelp make your injury more serious.
- Stop Trying To Skip Your Cooldown. You would have extended recovery time and more soreness if you miss your cooldown.
Find More Barbell Exercises Here
Variations and Complementary Exercises
The Barbell Incline Wide Reverse Grip Bench Press is an effective exercise for targeting the upper chest, front delts, and triceps. However, if you’re looking to mix up your routine or don’t have access to the equipment needed for this exercise, there are several variations, complementary, or alternative exercises that work similar muscles and can be just as effective. Below is a list of some of these exercises.
Barbell Reverse Grip Incline Bench Press
The Barbell Reverse Grip Incline Bench Press is a great complementary exercise to the Barbell Incline Wide Reverse Grip Bench Press. This exercise is a variation of the traditional bench press, but utilizes a reverse grip on the barbell to target the chest muscles more effectively. This exercise requires you to place your hands on the barbell in an inverted grip, with your palms facing outwards. The reverse grip will help to activate the pec muscles more than a traditional grip, while also strengthening the upper back and shoulder muscles. It is an effective alternative to the Barbell Incline Wide Reverse Grip Bench Press that helps to provide an overall well-rounded chest workout.
Barbell Incline Bench Press
The Barbell Incline Bench Press is a great complementary exercise for the Barbell Incline Wide Reverse Grip Bench Press. It works the same muscles and can help build muscle mass and strength in the same areas, but it allows you to use a different grip and angle of resistance. Additionally, the barbell incline bench press allows you to isolate the upper chest muscles more than the wide reverse grip bench press. This exercise is an ideal alternative or addition to the wide reverse grip bench press to target the chest muscles from different angles and ensure that you are working all the muscles evenly.
Barbell Bench Press
The barbell bench press is a great alternative or complementary exercise for the barbell incline wide reverse grip bench press. This exercise works the chest, shoulders, and triceps muscles, and can be performed with either a wide or close grip. It is also a great exercise to develop core strength and stability. This exercise can be done in a variety of ways, such as with dumbbells, barbells, or a Smith machine. When performing the barbell bench press, it is important to keep your back flat against the bench and your shoulder blades pulled down and back. This exercise is an excellent way to build strength and muscularity in the upper body.
Check Out These Top Barbell Exercises
Incline Dumbbell Hammer Press
The Incline Dumbbell Hammer Press is an excellent alternative or complementary exercise to the Barbell Incline Wide Reverse Grip Bench Press. This exercise works the same muscles as the Barbell Incline Wide Reverse Grip Bench Press, but in a different way. The Incline Dumbbell Hammer Press targets the shoulders, triceps, and upper chest, and it increases the range of motion in the shoulder joint. It also helps to improve stability and coordination, as well as strengthening the stabilizer muscles in the shoulder and upper arm. The Incline Dumbbell Hammer Press is a great exercise for building strength, size, and overall muscle development.
Incline Dumbbell Palm In Press
The Incline Dumbbell Palm In Press is an effective complementary exercise to the Barbell Incline Wide Reverse Grip Bench Press. It involves pressing two dumbbells up from the chest while in a seated incline position. This exercise is great for strengthening the upper chest, shoulders, and arms, and works a variety of muscles, including the front deltoids, triceps, and serratus anterior. The Incline Dumbbell Palm In Press is a great alternative to the Barbell Incline Wide Reverse Grip Bench Press because it isolates the targeted muscle groups and increases overall muscle activation.
Incline Dumbbell Bench Press
The incline dumbbell bench press is a great alternative or complementary exercise to the barbell incline wide reverse grip bench press. This exercise works the same muscles as the barbell exercise but with a different angle of attack. It is an excellent tool for developing strength and size in the upper chest, shoulders, and triceps. It is also a great way to isolate each side of the body, allowing for better control and greater range of motion. Furthermore, it can be used to target specific weak points in the body that may not be addressed with the barbell exercise.
Find More Chest Exercises Here
Opposing Complementary Exercises
To further enhance the benefits of the Barbell Incline Wide Reverse Grip Bench Press, you can add exercises to your routine that target opposing muscle groups. Incorporating exercises that target opposing muscles can help build balanced strength and improve muscle activation. Below are several exercises that can be used to complement the Barbell Incline Wide Reverse Grip Bench Press.
Dumbbell Chest Supported Row
The Dumbbell Chest Supported Row is a great exercise to pair with the Barbell Incline Wide Reverse Grip Bench Press, as it targets the opposing muscle group. This exercise requires you to lie face down on a flat bench and support your upper body with your hands. From this position, you will hold two dumbbells and row them up to your chest level. This exercise helps to strengthen the muscles in your back and shoulders, allowing for a more balanced strength and posture. Furthermore, this exercise can help to improve your posture and reduce the risk of injury from over-stressing one muscle group.
Reverse Fly With Bands
The Reverse Fly With Bands is a great complementary exercise to the Barbell Incline Wide Reverse Grip Bench Press. It works the posterior deltoids, rhomboids, and trapezius muscle groups in the upper back, which are the opposite of the anterior deltoids, pectorals, and triceps used in the bench press. The Reverse Fly With Bands can be done with resistance bands or with dumbbells while standing or seated. It is an excellent exercise for strengthening and developing the upper back muscles and improving posture.
Smith Machine Bent Over Row
The Smith Machine Bent Over Row is an excellent exercise to pair with the Barbell Incline Wide Reverse Grip Bench Press as it works the opposing muscle group. The Smith Machine Bent Over Row primarily works the back muscles, specifically targeting the lats and lower back. This exercise is performed by leaning forward at a 45 degree angle, gripping the barbell with both hands, and then driving your elbows back and up towards your torso. This exercise helps to develop strength and stability in the back muscles and also helps to prevent injury. Completing these two exercises together will help to strengthen both the upper and lower body for a balanced and powerful physique.
Get Stronger with the Incline Wide Reverse Grip Bench Press!
If you’re looking to build a strong chest and upper body, consider incorporating the incline wide reverse grip bench press into your routine. Not only does this exercise target your chest, but it also engages your triceps and shoulders, leading to overall upper body strength. Plus, the reverse grip allows for better activation of the chest muscles, making this exercise extremely effective. With proper form and technique, this exercise can take your strength training to the next level.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Chest Barbell Exercises
