Exercise guide · Intermediate · Compound

Barbell Incline Reverse-Grip Press: How to Do It & Muscles Worked

The barbell incline reverse-grip press is a compound upper body exercise that targets the triceps while also engaging the chest and shoulders. It is performed on an incline bench using a reverse (underhand) grip on the barbell.

Primary muscles
Triceps
Secondary muscles
Shoulders , Chest
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell incline reverse-grip press
Front view: muscles worked by the barbell incline reverse-grip press. Primary: triceps. Secondary: shoulders and chest.
Back view: muscles worked by the barbell incline reverse-grip press. Primary: triceps. Secondary: shoulders and chest.
Primary Secondary

How to do the barbell incline reverse-grip press

  1. Step 1: Set up an incline bench at a 45-degree angle.
  2. Step 2: Lie back on the bench and grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
  3. Step 3: Unrack the barbell and lower it towards your upper chest, keeping your elbows tucked in.
  4. Step 4: Pause for a moment at the bottom, then push the barbell back up to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell incline reverse-grip press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Incline Reverse-Grip Press alternatives

More exercises that train the triceps as their main target:

More triceps exercises

See the best tricep exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.