Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBench
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Shoulders, Triceps
Target Muscle Group

Chest

Chest Muscle Anatomy Diagram

Reverse Grip Incline Push Up Overview

The reverse grip incline push up is a variation of the incline push up used to target the muscles of the chest. It indirectly works the shoulder and triceps muscles as well.

The reverse grip incline push up utilizes a reverse grip to change the point of emphasis of the push to target the mid chest. The incline used also mimics the movement pattern of a decline bench press, and targets the lower chest.

Reverse Grip Incline Push Up Instructions

  1. Assume a tall kneeling position with your hands on a bench, toes tucked, and knees under hips.
  2. Extend one leg at a time and assume a pushup position with the legs straight, elbows extended, and head in a neutral position looking at the floor.
  3. Rotate the hands to a reverse grip so the fingers are pointing downward.
  4. Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
  5. Descend until your chest touches the bench.
  6. Push back to the starting point by extending the elbows and driving your palms into the bench.
  7. Repeat for the desired number of repetitions.

Reverse Grip Incline Push Up Tips

  1. Your arms should resemble an arrow in the bottom position, not a “T”.
  2. Your spine should remain rigid throughout the entire exercise, think of the pushup as a moving plank.
  3. Squeeze your glutes and brace your abs before descending to keep the ribcage neutral.
  4. Keep the chin down and don’t look forward.
  5. Don’t allow the head to jut forward, the chest should touch at the same time as your nose.
  6. Think about trying to push yourself as far away from the floor as possible.
    • Ensure you push all the way through the floor at the top of the repetition and allow your shoulder blades to move around your ribcage.
    • Most folks cut the repetition short and don’t garner the full benefits as such.
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