Are you feeling stuck in your bench press routine? Maybe you’ve hit a plateau and can’t seem to increase the weight any further. Enter the barbell reverse grip incline bench press. This exercise targets the upper chest and triceps in a way that traditional bench presses can’t. Many people struggle with weak upper chests, but fear not, it is a common issue that can be improved with the right exercises and proper form. In this post, we will break down the barbell reverse grip incline bench press and show you how to incorporate it into your routine for maximum results. Get ready to take your bench press to the next level!
Barbell Reverse Grip Incline 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 Reverse Grip Incline Bench Press Instructions
- To begin, lie down on the incline bench.
- Un-rack the barbell using an underhand grip and position the bar directly over your upper chest.
- Next, lower the barbell in a straight vertical line on to your upper chest.
- Now, press the barbell up until your arms are straight, moving the barbell up vertically, trying to minimize any horizontal movement.
- Repeat this motion for each rep, until you are down with your set, then re-rack your barbell.
Video Tutorial
Barbell Reverse Grip Incline 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 Reverse Grip Incline Bench Press
The Barbell Reverse Grip Incline Bench Press is an excellent exercise for targeting the pectoralis major – clavicular, or upper chest. This exercise isolates this muscle group and builds strength in the shoulders, arms, and chest. Performing this exercise helps to develop muscular size and definition in the upper chest area and can help to create a more balanced physique. Additionally, it can increase stability in the shoulder joint and enhance the range of motion in the upper body. This exercise can be used to improve posture and strength, allowing you to perform more advanced exercises with ease.
Tips for Performing Barbell Reverse Grip Incline Bench Press
In order to get the most out of your barbell reverse grip incline bench press, it is important to use proper form and technique. To ensure that you are performing the exercise correctly, here are some tips for you to keep in mind.
- Have A Partner In Order That You Force Your Muscles Over Fatigue. You can only go so far without help, a partner is able to support you to push your muscular tissue over and above where you on your own will be able to get. Subsequently you will breakdown your muscle tissues down further and subsequently your muscle tissue is going to increase back again larger via rest.
- Have A Plan When You Get To The Gym. You should arrange your training session beforehand when you have an objective. In the event that your objective is just simply to maintain, you should continue to have a plan when you start your workout.
- Slow Down All Movement To Just Under 6 Seconds For Every Contraction And The Same For The Extension, To Boost Your Workout. To generate mas you want to maximize the time under strain of your primary muscle tissue. Slowing down your execution will boost the time period under tension. Numerous research papers have shown that about 5 seconds of extension and contraction is the ideal time to provide optimum benefit for developing muscle mass. You want to add this process from time to time, and not anytime you lift.
Benefits and Tips Video
Frequent Mistakes To Avoid
When performing the barbell reverse grip incline bench press, it’s important to be aware of common mistakes. To ensure you get the best results from this exercise, it’s important to take the time to understand the proper form and avoid any potential issues. Below is a list of the most common mistakes to watch out for when doing the barbell reverse grip incline bench press.
- You Can’t Forget About Recovery Days. Overtraining might in fact help make you weakened in lieu bigger.
- Don’t Relax Your Stomach. Keeping your abs tight to protect your spinal column by maintaining your internal pressure.
- You Can’t Attempt To Use More Weight Than You Can Do Correctly. You’re going to forfeit your technique and could result in a trauma if you make an attempt to work with more than you should.
Find More Barbell Exercises Here
Variations and Complementary Exercises
While the Barbell Reverse Grip Incline Bench Press is a great exercise to target the upper chest, there are several variations, complementary, and alternative exercises that can be used to strengthen the same muscles. Below is a list of exercises that work similar muscles as the Barbell Reverse Grip Incline Bench Press.
Barbell Incline Bench Press
The Barbell Incline Bench Press is a great alternative or complementary exercise for the Barbell Reverse Grip Incline Bench Press. It can be used to target the same muscle groups, but in different ways. The Barbell Incline Bench Press targets the chest, shoulders, and triceps while the Barbell Reverse Grip Incline Bench Press focuses more on the lats, traps, and rear delts. Both exercises require the user to lie on an incline bench and lift a barbell. The difference lies in the grip used; for the Barbell Incline Bench Press you use a pronated (overhand) grip, and for the Barbell Reverse Grip Incline Bench Press you use a supinated (underhand) grip. Doing both exercises in conjunction can help create a balanced strength program.
Barbell Incline Wide Reverse Grip Bench Press
The Barbell Incline Wide Reverse Grip Bench Press is a great complementary or alternative exercise for the Barbell Reverse Grip Incline Bench Press. It works the same muscles as the Reverse Grip Incline Bench Press, but from a different angle, allowing for more overall chest development. This exercise also helps to further isolate the pecs and triceps while helping to build up the upper chest muscles. Additionally, the wider grip allows for more range of motion, which can help to target the inner chest and stabilize the shoulder joint.
Barbell Bench Press
Barbell Bench Press is a great complement to Barbell Reverse Grip Incline Bench Press. It targets the same muscles, but in a different way. The barbell bench press is done with a wide grip and the barbell reverse grip incline bench press is done with a narrow grip. The barbell bench press focuses more on the chest, whereas the barbell reverse grip incline bench press focuses more on the upper back. Both exercises will help develop strength and muscle, but the barbell bench press will help create a wider chest and the barbell reverse grip incline bench press will help build thickness in the upper back. Both exercises are important for developing a balanced body and should be incorporated into any workout routine.
Check Out These Top Barbell Exercises
Incline Dumbbell Palm In Press
The incline dumbbell palm in press is an alternative to the barbell reverse grip incline bench press. This exercise works the same muscles as the barbell reverse grip incline bench press, but with a different hand position and range of motion. The palms are facing each other in this exercise, which works the chest muscles from a different angle, and allows for a fuller range of motion. It is also a great complementary exercise because it hits the chest muscles from a different angle than the barbell reverse grip incline bench press, helping to create a well-rounded upper body workout.
Incline Dumbbell Bench Press
The incline dumbbell bench press is a great complement or alternative to the barbell reverse grip incline bench press. This exercise targets the same upper chest muscles, but with a different grip and range of motion. Incline dumbbell bench presses also allow for a greater range of motion, which is beneficial for building muscle. Additionally, the use of dumbbells allows for more control over the weight and reduces the risk of injury associated with using a barbell. The incline angle also provides more focus on the upper chest muscles, making it an excellent choice for those looking to build their chest strength and size.
Incline Dumbbell Hammer Press
The Incline Dumbbell Hammer Press is a great complementary or alternative exercise to the Barbell Reverse Grip Incline Bench Press. This exercise is done by holding a pair of dumbbells in each hand, with the palms facing each other and the elbows tucked in. The exerciser then presses the dumbbells up in an arc, as if hammering, before bringing them back down to the starting position. This exercise allows for a greater range of motion than the Barbell Reverse Grip Incline Bench Press and also works the muscles differently. It is therefore a great way to supplement or even replace the Barbell Reverse Grip Incline Bench Press in an effective workout routine.
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Opposing Complementary Exercises
To maximize the effectiveness of the Barbell Reverse Grip Incline Bench Press, it is important to supplement your routine with exercises that work the opposing muscle groups. This will help to create balance in your body and help you achieve better overall results. Below are some exercises that will help you do just that.
Dumbbell One Arm Rear Deltoid Row
The Dumbbell One Arm Rear Deltoid Row is a great complement to the Barbell Reverse Grip Incline Bench Press. This exercise focuses on the posterior deltoid muscles and helps to round out the shoulder muscles. By focusing on the opposing muscle group, it allows for improved posture, better overall shoulder stability, and improved coordination between muscle groups. This exercise is also great for strengthening the back and improving core stability. With both exercises working together, it creates a well-balanced shoulder workout that is sure to provide results.
Seated Cable Row
The Seated Cable Row is a great exercise to complement the Barbell Reverse Grip Incline Bench Press. This exercise works the opposing muscle group of the chest, focusing on strengthening the back and shoulder muscles. The Seated Cable Row allows you to pull the weight towards you, effectively targeting the lats and upper back muscles. This exercise helps build strength and stability in your back, which is essential for proper posture. Additionally, it can help improve balance and coordination when performing other exercises, such as the Barbell Reverse Grip Incline Bench Press.
T Bar Reverse Grip Row
The T Bar Reverse Grip Row is the perfect complement to the Barbell Reverse Grip Incline Bench Press. This exercise works the back muscles in the opposite direction of the bench press, focusing on your lats, traps, and rear deltoids. This exercise helps to balance out the muscle development achieved with the bench press. By working both the pushing and pulling muscles, you will achieve a well-rounded upper body workout. Additionally, this exercise helps to improve posture by strengthening the posterior chain muscles.
Unlock Your Upper Body Strength with Reverse Grip Incline Bench Press
If you’re looking to increase your upper body strength, you might want to try the barbell reverse grip incline bench press. This exercise will target your chest, shoulders, and triceps, helping to build muscle and increase overall strength. By using a reverse grip, you’ll be able to activate different muscle fibers in your upper body, which will help you to push through plateaus and achieve greater gains. Be sure to use proper form and start with a lighter weight until you’re comfortable with the movement. With dedication and consistency, you’ll be able to unlock your upper body strength and reach new heights in your fitness journey.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Chest Barbell Exercises
