इंकलाइन रिवर्स-ग्रिप डम्बल प्रेस
Learn how to do इंकलाइन रिवर्स-ग्रिप डम्बल प्रेस with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
इंकलाइन रिवर्स-ग्रिप डम्बल प्रेस is a Dumbbells/Bench exercise that primarily targets the छाती, with secondary activation of the कंधे, Triceps. It has a MET value of 4.5, meaning a 70kg person burns approximately 158 calories in a 30-minute session..
How to Do इंकलाइन रिवर्स-ग्रिप डम्बल प्रेस
An upper chest press variation performed on an incline bench with a supinated (underhand) grip, keeping the palms facing the lifter throughout the movement.
💡 Instructions:
Set an incline bench to about 30–45°. Sit down holding a dumbbell in each hand with palms facing you (supinated grip) and dumbbells at upper chest level.
Keep your elbows tucked at about a 30–45° angle from your torso.
Press the dumbbells upward over your upper chest, maintaining the underhand grip throughout.
Stop just short of locking out the elbows to keep tension on the chest.
Lower the dumbbells slowly back to the starting position under control.
⚠️ Common mistakes:
Allowing the wrists or grip to rotate away from the underhand position.
Flaring the elbows too wide, stressing the shoulders.
Arching the lower back excessively.
Bouncing the dumbbells off the chest.
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Start Free TrialMuscles Worked by इंकलाइन रिवर्स-ग्रिप डम्बल प्रेस
Equipment
- Dumbbells
- Bench
Calories Burned Doing इंकलाइन रिवर्स-ग्रिप डम्बल प्रेस
कैलोरी कैलकुलेटर
MET 4.5कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: इंकलाइन रिवर्स-ग्रिप डम्बल प्रेस
- Type
- Dumbbells exercise
- Primary muscle
- छाती
- Secondary muscles
- कंधे, Triceps
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: इंकलाइन रिवर्स-ग्रिप डम्बल प्रेस
What muscles does इंकलाइन रिवर्स-ग्रिप डम्बल प्रेस work?
इंकलाइन रिवर्स-ग्रिप डम्बल प्रेस primarily targets the छाती, with secondary engagement of the कंधे, Triceps.
How do you do इंकलाइन रिवर्स-ग्रिप डम्बल प्रेस correctly?
An upper chest press variation performed on an incline bench with a supinated (underhand) grip, keeping the palms facing the lifter throughout the...
Is इंकलाइन रिवर्स-ग्रिप डम्बल प्रेस good for beginners?
इंकलाइन रिवर्स-ग्रिप डम्बल प्रेस has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for इंकलाइन रिवर्स-ग्रिप डम्बल प्रेस?
इंकलाइन रिवर्स-ग्रिप डम्बल प्रेस requires: Dumbbells, Bench.
What are the benefits of इंकलाइन रिवर्स-ग्रिप डम्बल प्रेस?
इंकलाइन रिवर्स-ग्रिप डम्बल प्रेस strengthens the छाती, engages the कंधे and Triceps.
What exercises are similar to इंकलाइन रिवर्स-ग्रिप डम्बल प्रेस?
Similar exercises to इंकलाइन रिवर्स-ग्रिप डम्बल प्रेस include वैकल्पिक इंकलाइन डम्बल प्रेस, बारबेल बेंच प्रेस, बेंच प्रेस मशीन, क्लोज ग्रिप बारबेल बेंच प्रेस.
Is इंकलाइन रिवर्स-ग्रिप डम्बल प्रेस better than वैकल्पिक इंकलाइन डम्बल प्रेस?
Both इंकलाइन रिवर्स-ग्रिप डम्बल प्रेस and वैकल्पिक इंकलाइन डम्बल प्रेस target the छाती. Choose based on your available equipment and training goals.
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