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Incline Push-Up Reverse Grip

Performed using a reverse (supinated) grip, this variation primarily targets your Chest, with support from Abdominals, Shoulders, Triceps. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Push

Primary muscles: Chest Secondary muscles: Abdominals, Shoulders, Triceps

How to perform Incline Push-Up Reverse Grip

  1. Step 1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  2. Step 2. Place your hands on the bar palms up, with your hands about shoulder width apart.
  3. Step 3. Position your feet back from the bar with arms and body straight. This will be your starting position.
  4. Step 4. Keeping your body straight, lower your chest to the bar by bending the arms.
  5. Step 5. Return to the starting position by extending the elbows, pressing yourself back up.

Frequently asked questions

What are the primary muscles targeted by the reverse grip incline push-up?

This variation shifts the emphasis toward the lower chest fibers and the anterior deltoids. The supinated grip also increases the demand on the biceps compared to a standard overhand grip.

How should I position my hands for this exercise?

Place your hands on an elevated surface with palms facing forward and fingers pointing toward your feet. Keep your hands slightly wider than shoulder-width apart to maintain joint stability.

What is a common mistake to avoid during the movement?

Avoid letting your elbows flare out excessively, which can strain the shoulder joints. Keep the elbows tucked closer to the torso to maintain tension on the chest and protect the wrists.

How can beginners make this exercise easier to perform?

Increase the height of the incline surface, such as using a high bench or a sturdy table, to reduce the percentage of body weight being lifted. As strength improves, gradually lower the incline.

What is the recommended set and rep range for muscle growth?

Perform 3 to 4 sets of 8 to 15 repetitions, focusing on a controlled eccentric phase. Ensure each rep reaches a full range of motion without compromising spinal alignment.

Sample sets & reps for Incline Push-Up Reverse Grip

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell

See all Chest exercises →

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