Incline Reverse-Grip Dumbbell Press

Learn how to do Incline Reverse-Grip Dumbbell Press with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 4.5 Chest ShouldersTriceps DumbbellsBench

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 70 kg person burns approximately 160 kcal 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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Muscles & equipment

Primary muscleChest

Secondary muscleShoulders

Secondary muscleTriceps

EquipmentDumbbells

EquipmentFlat Bench

Your weight

Duration

min

Estimated burn

160 kcal

kcal = 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, 70 kg): ≈ 160 cal
Video quality: 4K with male and female demonstrations

More Chest Exercises

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Alternating Incline Dumbbell Press

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Barbell Bench Press

Olympic Barbell
Bench

MET 4.5

Bench Press Machine

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MET 3.5

Cable Chest Fly

Cable

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. Always consult a qualified personal trainer before starting a new exercise program.

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, builds functional strength using Dumbbells, Bench. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Incline Reverse-Grip Dumbbell Press?

Similar exercises to Incline Reverse-Grip Dumbbell Press include Alternating Incline Dumbbell Press, Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Incline Reverse-Grip Dumbbell Press better than Alternating Incline Dumbbell Press?

Both Incline Reverse-Grip Dumbbell Press and Alternating Incline Dumbbell Press target the Chest. Incline Reverse-Grip Dumbbell Press uses Dumbbells, Bench, while Alternating Incline Dumbbell Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.