Incline Reverse-Grip Dumbbell Press
Learn how to do Incline Reverse-Grip Dumbbell Press with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Incline Reverse-Grip Dumbbell Press is a Dumbbells/Bench exercise that primarily targets the Chest, with secondary activation of the Shoulders, 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 Incline Reverse-Grip Dumbbell Press
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 Incline Reverse-Grip Dumbbell Press
Equipment
- Dumbbells
- Bench
Calories Burned Doing Incline Reverse-Grip Dumbbell Press
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Incline Reverse-Grip Dumbbell Press
- Type
- Dumbbells exercise
- Primary muscle
- Chest
- Secondary muscles
- Shoulders, Triceps
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Incline Reverse-Grip Dumbbell Press
What muscles does Incline Reverse-Grip Dumbbell Press work?
Incline Reverse-Grip Dumbbell Press primarily targets the Chest, with secondary engagement of the Shoulders, Triceps.
How do you do Incline Reverse-Grip Dumbbell Press 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 Incline Reverse-Grip Dumbbell Press good for beginners?
Incline Reverse-Grip Dumbbell Press has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Incline Reverse-Grip Dumbbell Press?
Incline Reverse-Grip Dumbbell Press requires: Dumbbells, Bench.
What are the benefits of Incline Reverse-Grip Dumbbell Press?
Incline Reverse-Grip Dumbbell Press strengthens the Chest, engages the Shoulders and Triceps.
What exercises are similar to Incline Reverse-Grip Dumbbell Press?
Similar exercises to Incline Reverse-Grip Dumbbell Press include Kubadilisha Incline Dumbbell Press, Bonyeza benchi la barbell, Bench Press Machine, Close Grip Barbell Bench Press.
Is Incline Reverse-Grip Dumbbell Press better than Kubadilisha Incline Dumbbell Press?
Both Incline Reverse-Grip Dumbbell Press and Kubadilisha Incline Dumbbell Press target the Chest. Choose based on your available equipment and training goals.
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