Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Reverse Grip Incline Press
An incline bench press variation using dumbbells and a reverse grip to intensely target the upper chest and anterior shoulders for hypertrophy and strength.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Accessory Muscles
Biceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest, Mid Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Medial Head
Biceps
2/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-150 seconds • Rest longer for heavy strength sets, shorter for hypertrophy focus.
How to Perform
Set an adjustable bench to a 30-45 degree incline. Sit on the bench, hold dumbbells using a reverse grip (palms facing your head), and kick them up to shoulder level, arms bent.
- Tuck elbows close to your sides, securing the dumbbells just above the chest.
- Press the dumbbells straight up and slightly back over your shoulders.
- Fully extend your arms without locking the elbows at the top.
- Control the weight as you slowly lower the dumbbells back toward the starting position.
- Stop the movement just before the dumbbells touch the chest.
Coaching Tips
Form Cues
- Tuck elbows close
- Squeeze the upper chest
- Maintain reverse grip
- Press up and back
- Control the descent
Breathing
Inhale deeply while lowering the weight and exhale forcefully as you press the dumbbells upward, maintaining a tight core brace.
Tempo
3-0-1
Range of Motion
Lower the dumbbells until the chest muscles are fully stretched, maintaining elbow bend and control before pressing up.
Safety
Safety Notes
- Avoid locking elbows out fully to protect the joints.
- Use a manageable weight; the reverse grip is less stable.
- Ensure the dumbbells are stable before initiating the press.
Spotting
Spotting is not recommended for dumbbells; use a weight you can handle safely, or carefully dump the weights to the sides.
Common Mistakes
- Flaring elbows too wide
- Bouncing the weights off the chest
- Allowing the wrists to hyperextend
- Using too steep an incline
When to Avoid
- Acute shoulder injury or pain
- Wrist or elbow pain (due to grip angle)
Flexibility Needed
- Sufficient shoulder flexion
Build Up First
- Competency with standard Dumbbell Incline Press
Also known as
Reverse Grip Incline Dumbbell Press, Supinated Incline Dumbbell Press
Found this helpful?
Share your thoughts or help us improve this guide.
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
