Chest / Beginner / Compound (multi-joint)

Incline Push-Up Reverse Grip

A bench exercise for the chest, with the abs, front delts and triceps assisting.

At a glance

Primary

Chest

Secondary

Abs, Front delts, Triceps, Serratus anterior

Equipment

Bench

Movement pattern

Horizontal push

Level

Beginner

Type

Chest, Compound (multi-joint)

Loads the wrist. Use a load you can control and skip it if it causes pain.

How to do it

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

Common mistakes

• ✗ Leading with the head and hips piking.

  Why it hurts: The neck strains and the range gets cut short.

  ✓ Instead: Keep the body straight and bring the chest, not the face, to the bench.

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