Reverse Grip Incline Dumbbell Press
Building a powerful chiseled chest does not come easy, but if you start using the proper compound movements, you can get there in no time.
It does not matter if you are a man trying to add some definition or a woman looking to add a little more height to the chest wall the Reverse Grip Incline Dumbbell Press has got you covered.
With this exercise, you are performing a traditional incline bench except for one tiny difference. With this lift, your palms are going to be facing you. Think the same hand positioning you would use for pull-ups.
If you have never performed this exercise make sure you significantly drop your weight until you have your form mastered.
This article will include a video, image and written step by step description on how to do this exercise.
Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you perform it.
The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.
How to do Reverse Grip Incline Dumbbell Press
Image Example
Step by Step Description
Step 1: Set a weighted bench, so it is at a 45 to 60-degree angle. Grab a dumbbell with each hand and sit on the weighted bench. Extend your arms above your body. Turn your wrists so you are using a supinated grip(your palms should be facing your face).
Step 2: Drive your feet into the ground, tighten your lats and slightly arch your back. Your shoulders and lower back should stay in constant contact with the bench. Your feet should be directly under your knees shoulder-width apart to provide maximum stability.
You are now in the starting position.
Step 3: Bend at the elbow slowly lowering the weight to your chest and pause in this position for one to two seconds.
Step 4: Exhale and slowly press the weights back up by extending at your elbows.
You have now completed one repetition. Repeat for the selected number you have chosen.
Difficulty Level
The Reverse Grip Incline Dumbbell Press is an Intermediate lift.
This exercise is for people who have already built up all their beginner gains and are looking for a way to add some variation to their training routine.
If you are still a newbie, it is best if you just stick to the traditional presses for at least your first six months of training before moving on to intermediate lifts like this.
Equipment Required
To perform this exercise, you will need access to a weighted bench and a pair of dumbbells.
If you do not have access to dumbbells, the same movement can be carried out with Kettlebells or a barbell.
Reverse Grip Incline Dumbbell Press Muscles Worked
The Primary muscles worked by the Reverse Grip Incline Dumbbell Press is your Upper Chest.
The Secondary muscles involved with this lift are your Shoulders(anterior deltoid) and the Triceps.
Reverse Grip Incline Dumbbell Press Benefits
The Bench press will work your middle chest amazingly.
Unfortunately, your upper chest is going to be doing virtually nothing(unless you use a supinated grip). To hit the upper chest, you need to use some incline training. Moreover, to maximize the focus on your upper chest, you need to use a supinated grip while pushing at an incline.
An added benefit for women is that strengthening their pecs will help to add height to the chest wall. Increasing the height of your chest wall will help to add some additional lift to the breasts preventing them from appearing droopy.
Training Tips
Keep your arms straight. Many people want to bring the weights together at the top of the movement. Having your hands directly in line with the shoulders will help to limit your chance of a shoulder injury.
Keep your arms at approximately a 75-degree angle to your body like with the traditional bench press. Remember having your arms at a 90-degree angle to the body is shown to cause squeezing of your rotator cuff tendons against your AC joint. This means that benching with your arms flared out at 90 degrees will cause inflammation to your rotator cuff, and sore, stiff shoulders will follow.
Make sure to press the weight with straight wrists. If you are pressing with a bend in your wrists, you are going to end up stretching your wrists past their normal/optimal range of motion. Try to align your wrist with the bar and your elbows to keep your wrists in the straight position to provide your wrists with maximal stability.
In closing
Building a great upper chest takes sweat, work, determination and the right training methods. Start using the Reverse Grip Incline Dumbbell Press today to start making the chest you want tomorrow.
Remember to ease into this exercise. Do not just load your max weight and hops for the best. Each rep add a little more weight to see how the exercise feels until you find the optimal weight for where you are in your training.
You may Also Like
Close Grip Dumbbell Bench Press
Typewriter Push-Up
Kettlebell Push Press
Dumbbell Push Jerk
References
Looking to gain more strength or lose some weight? We offer free fitness tools to help you reach your fitness goals. Register for free while we are in beta and get free lifetime access to our fitness tools that include an easy to use Calorie Counter, High-Intensity Interval Timer, Multiple Fitness Calculators and our Exercise Logger.