Dumbbell Incline reverse-grip 30 degrees bench press

Dumbbell Incline reverse-grip 30 degrees bench press

The Dumbbell Incline reverse-grip 30 degrees bench press is an effective upper body exercise that targets the chest, shoulders, and triceps. This exercise is performed on an incline bench with a reverse grip (palms facing you) and using dumbbells as resistance. The slight incline angle of 30 degrees places more emphasis on the upper chest muscles, helping to build strength and definition in that area. By using dumbbells instead of a barbell, each arm is forced to work independently, which helps to correct muscle imbalances and develop better overall strength. The reverse grip targets the inner chest muscles to a greater extent, providing a different stimulus than the traditional bench press. Incorporating the Dumbbell Incline reverse-grip 30 degrees bench press in your workout routine can help improve upper body strength, enhance muscular development, and promote a balanced physique. Remember to choose an appropriate weight that challenges you, but still allows for proper form and control throughout the movement. As with any exercise, it's important to warm up properly before attempting this exercise and focus on maintaining a slow and controlled tempo to maximize results and minimize the risk of injury.


  • Start by setting an incline bench to a 30-degree angle.
  • Sit down on the bench with a dumbbell in each hand, palms facing towards you (reverse-grip).
  • Plant your feet flat on the ground and keep your back flat against the bench.
  • Brace your core and lift the dumbbells straight up, extending your arms fully.
  • Slowly lower the dumbbells down to your chest, keeping your elbows at a 90-degree angle.
  • Pause for a moment at the bottom, then press the dumbbells back up to the starting position.
  • Repeat for the desired number of repetitions.
  • Make sure to maintain proper form and control throughout the exercise.
  • Remember to breathe properly, exhaling as you lift the weights and inhaling as you lower them.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core and keep your back flat against the bench.
  • Squeeze your shoulder blades together as you lower the dumbbells.
  • Control the weight on the way down and explode up using your chest muscles.
  • Maintain a consistent breathing pattern - exhale as you push the dumbbells up.
  • Gradually increase the weight to challenge your muscles and promote strength gains.
  • Incorporate variations of the exercise, such as using resistance bands or performing single-arm presses, to add variety to your routine.
  • Allow sufficient rest days between training sessions to allow your muscles to recover and grow.
  • Ensure proper nutrition and hydration to support muscle repair and growth.
  • Listen to your body - if you experience pain or discomfort, adjust your technique or seek guidance from a fitness professional.


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