Which muscles does the Incline Reverse Grip Push-Up work?

The Incline Reverse Grip Push-Up primarily targets the chest, especially the lower and mid-pectoral fibers, while also engaging the triceps, shoulders, and core muscles. The reverse grip shifts emphasis, increasing triceps activation and promoting better elbow alignment.

What equipment do I need for an Incline Reverse Grip Push-Up?

This exercise is typically performed using a secured barbell set at waist height in a squat rack. As an alternative, you can use a sturdy Smith machine bar, a fixed parallel bar, or any stable horizontal surface such as a bench edge.

Is the Incline Reverse Grip Push-Up suitable for beginners?

Yes, it can be suitable for beginners because the incline reduces the load compared to a standard push-up. Start with a higher bar position for reduced intensity, and focus on maintaining proper form before lowering the bar to increase difficulty.

What are common mistakes to avoid with the Incline Reverse Grip Push-Up?

Common errors include flaring the elbows too wide, failing to keep the core engaged, and gripping the bar too narrowly. Ensure your elbows remain close to your sides, maintain a straight body line, and use a wider reverse grip for optimal muscle engagement.

How many sets and reps should I do for Incline Reverse Grip Push-Ups?

For general strength and muscle endurance, aim for 3–4 sets of 8–15 reps, depending on your fitness level. Adjust the incline height to reach muscle fatigue within your target rep range.

Are there any safety tips for performing Incline Reverse Grip Push-Ups?

Always ensure the bar is securely positioned and stable before starting. Keep your wrists in a neutral position to avoid strain, engage your core to protect your lower back, and avoid locking out your elbows forcefully.

What are some variations of the Incline Reverse Grip Push-Up?

You can change the incline height to adjust difficulty, or perform the movement with a closer reverse grip to focus more on triceps. Adding tempo control or pausing at the bottom can increase time under tension and improve strength gains.

Incline Reverse Grip Push-Up

Target Muscles

Primary:

Secondary:

Equipment Required

Barbell

Exercise Type

Reps Only

How To Do

Stand facing an inclined barbell and grip it with an underhand (reverse) grip, hands slightly wider than shoulder-width. With your body straight and core engaged, lower your chest toward the bar by bending your elbows, then press back up to the starting position. Keep your elbows close to your body throughout the movement for proper form.

Step-by-Step Instructions

Set up a barbell on a Smith machine or similar rack at an incline position, ensuring it is securely locked in place.
Stand facing the bar and grip it with an underhand (reverse) grip, with your hands slightly wider than shoulder-width apart.
Step back and position your body at an incline angle, keeping your feet together and your body straight from head to heels.
Engage your core and maintain a neutral spine throughout the movement.
Slowly lower your chest towards the bar by bending your elbows, keeping them close to your body.
Pause briefly when your chest is close to the bar, ensuring you feel the stretch in your chest and arms.
Push yourself back up to the starting position by straightening your arms, fully extending your elbows.
Repeat the movement for the desired number of repetitions, maintaining proper form throughout.

Explore more chest exercises or barbell exercises in our exercise library.

Alternative Exercises

Barbell Reverse Grip Incline Bench Press

Chest

Bench • Barbell

Smith Incline Reverse-Grip Press

Chest

Bench • Barbell

Dumbbell Incline Reverse Grip Bench Press (30 Degrees)

Chest

Bench • Dumbbell

Dumbbell One-Arm Reverse Grip Press

Chest

Bench • Dumbbell

Frequently Asked Questions

Which muscles does the Incline Reverse Grip Push-Up work?: The Incline Reverse Grip Push-Up primarily targets the chest, especially the lower and mid-pectoral fibers, while also engaging the triceps, shoulders, and core muscles. The reverse grip shifts emphasis, increasing triceps activation and promoting better elbow alignment.
What equipment do I need for an Incline Reverse Grip Push-Up?: This exercise is typically performed using a secured barbell set at waist height in a squat rack. As an alternative, you can use a sturdy Smith machine bar, a fixed parallel bar, or any stable horizontal surface such as a bench edge.
Is the Incline Reverse Grip Push-Up suitable for beginners?: Yes, it can be suitable for beginners because the incline reduces the load compared to a standard push-up. Start with a higher bar position for reduced intensity, and focus on maintaining proper form before lowering the bar to increase difficulty.
What are common mistakes to avoid with the Incline Reverse Grip Push-Up?: Common errors include flaring the elbows too wide, failing to keep the core engaged, and gripping the bar too narrowly. Ensure your elbows remain close to your sides, maintain a straight body line, and use a wider reverse grip for optimal muscle engagement.
How many sets and reps should I do for Incline Reverse Grip Push-Ups?: For general strength and muscle endurance, aim for 3–4 sets of 8–15 reps, depending on your fitness level. Adjust the incline height to reach muscle fatigue within your target rep range.
Are there any safety tips for performing Incline Reverse Grip Push-Ups?: Always ensure the bar is securely positioned and stable before starting. Keep your wrists in a neutral position to avoid strain, engage your core to protect your lower back, and avoid locking out your elbows forcefully.
What are some variations of the Incline Reverse Grip Push-Up?: You can change the incline height to adjust difficulty, or perform the movement with a closer reverse grip to focus more on triceps. Adding tempo control or pausing at the bottom can increase time under tension and improve strength gains.