Reverse Grip Incline Dumbbell Press
Overview
How to do it
- 1
Set the bench to a 30–45 degree incline.
- 2
Pick up a pair of dumbbells and sit on the bench with your feet flat on the floor.
- 3
Use a reverse grip with your palms facing you, and bring the dumbbells to shoulder level with your elbows bent.
Form tips & common mistakes
Loading the exercise too heavily can hurt form and raise the risk of injury. Begin with lighter dumbbells so you can learn the movement.
If you do not keep a true reverse grip, the work can move away from the intended muscles.
Hold your elbows at a moderate angle, about 45 degrees, to limit shoulder strain.
Move through the exercise slowly to keep control and increase muscle engagement.
Benefits
This grip places more emphasis on the clavicular head, making it a strong choice for upper chest development.
It also gives the biceps a distinct secondary training stimulus.
It recruits stabilizing muscles that help you keep the motion controlled and safe.
The different angle and grip can help you train the chest in a new way and may reduce plateaus and overuse injuries.
Many people find the reverse grip more comfortable on the shoulders, which may help if you have joint issues.
Muscles worked
Pectoralis Major، Clavicular
Anterior Deltoid، Triceps
Biceps Brachii
Alternatives & variations
Single Arm Raise Push-up
Close-grip Dumbbell Push-Up
Diamond Push-up
Kneeling Diamond Push-Up
Clap Push-Up
