Barbell Incline Reverse-grip Press
Learn how to do the Barbell Incline Reverse-grip Press with proper form and technique. This barbell exercise primarily targets your Triceps, with secondary emphasis on Chest, Shoulders.
How to Do the Barbell Incline Reverse-grip Press
Follow these steps to perform the Barbell Incline Reverse-grip Press with correct form:
- 1Set up an incline bench at a 45-degree angle.
- 2Lie back on the bench and grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
- 3Unrack the barbell and lower it towards your upper chest, keeping your elbows tucked in.
- 4Pause for a moment at the bottom, then push the barbell back up to the starting position.
- 5Repeat for the desired number of repetitions.
Barbell Incline Reverse-grip Press Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- barbell
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–4 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
Sets & Reps by Goal
Strength
- Sets
- 3–6
- Reps
- 1–5
- Rest
- 3–5 min
Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.
Hypertrophy
- Sets
- 3–5
- Reps
- 6–12
- Rest
- 60–120 s
Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).
Endurance
- Sets
- 2–4
- Reps
- 15–20
- Rest
- 30–60 s
Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.
Which Workout Splits Include Barbell Incline Reverse-grip Press?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
barbell decline close grip to skull press
barbell lying triceps extension
barbell lying close-grip press
barbell lying back of the head tricep extension
barbell lying close-grip triceps extension
barbell standing overhead triceps extension
Frequently Asked Questions
What muscles does the Barbell Incline Reverse-grip Press work?
The Barbell Incline Reverse-grip Press primarily targets your Triceps. Secondary muscles worked include Chest, Shoulders. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Barbell Incline Reverse-grip Press?
The Barbell Incline Reverse-grip Press requires barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Barbell Incline Reverse-grip Press with proper form?
Start by Set up an incline bench at a 45-degree angle. Lie back on the bench and grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart. Unrack the barbell and lower it towards your upper chest, keeping your elbows tucked in. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Barbell Incline Reverse-grip Press?
For most people, allow 2–4 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
What are the best sets and reps for the Barbell Incline Reverse-grip Press?
It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.
Which workout splits is the Barbell Incline Reverse-grip Press best for?
The Barbell Incline Reverse-grip Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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