This exercise involves using a barbell with a reverse grip while performing an incline bench press. It primarily targets the upper chest, shoulders, and triceps.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Increases explosive power and strength in the legs, hips, and upper body
- Improves coordination and balance
- Engages multiple muscle groups, including the quadriceps, hamstrings, glutes, back, shoulders, and arms
- Can be modified for different fitness levels and goals
- Can be incorporated into a full-body workout routine
- May improve athletic performance in sports that require explosive movements, such as basketball or football
How to perform
- Set up an incline bench at a 45-degree angle.
- Load the desired weight onto a barbell and secure it with collars.
- Lie down on the bench with your feet flat on the ground and your head at the top of the bench.
- Reach up and grasp the barbell with a reverse grip (palms facing towards you) with your hands slightly wider than shoulder-width apart.
- Unrack the barbell and lower it towards your chest, keeping your elbows tucked in close to your body.
- Pause briefly at the bottom of the movement, then press the barbell back up to the starting position.
- Repeat for the desired number of reps.
- Rack the barbell and sit up to end the exercise.
FRONT VIEW
BACK VIEW
Chest
Primary
Anterior Deltoid
Primary
Triceps
Primary