Barbell Reverse Close-grip Bench Press
Build powerful triceps and enhance upper chest definition with the Barbell Reverse Close-grip Bench Press.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Barbell Reverse Close-grip Bench Press
Barbell Reverse Band Bench Press
Upper Arms · Triceps Brachii · Band
Barbell JM Bench Press
Upper Arms · Triceps Brachii · Barbell
Barbell Incline Close Grip Bench Press
Upper Arms · Triceps Brachii · Barbell
EZ Barbell JM Bench Press
Upper Arms · Triceps Brachii · EZ Barbell
Description
A variation of the classic bench press, this exercise primarily targets the triceps and chest muscles. The lifter lies on a bench, lifts the barbell with a reverse close-grip, and then lowers and raises it.
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How to do Barbell Reverse Close-grip Bench Press
- 01Setup
Lie supine on a flat bench, positioning your eyes directly underneath the racked barbell.
- 02Setup
Grip the barbell with a supinated (palms facing you) close grip, approximately shoulder-width apart, ensuring your thumbs are wrapped securely around the bar.
- 03Setup
Unrack the barbell, extending your arms to hold it directly over your upper chest with your elbows fully extended but not locked.
- 04
Inhale as you slowly lower the barbell towards your lower chest/upper abdomen, keeping your elbows tucked close to your body throughout the descent.
- 05
Once the barbell lightly touches your torso, exhale and powerfully press it back up to the starting position by extending your elbows, focusing on contracting your triceps.
Tips
- Maintain a controlled descent, taking 2-3 seconds to lower the bar, to maximize time under tension for increased triceps engagement.
- Keep your elbows tucked tight to your sides throughout the entire movement to emphasize triceps activation and reduce unnecessary stress on the shoulder joints.
- Focus on driving the barbell up by extending your elbows, consciously squeezing your triceps at the top of the movement for a strong peak contraction.
- Consider using a spotter, especially when attempting heavier weights, due to the unique grip and potential for wrist or elbow strain.
Common mistakes
- Flaring elbows out to the sides reduces triceps engagement and places undue stress on the shoulder joints; instead, keep your elbows tucked close to your torso.
- Using too wide a grip shifts emphasis away from the triceps and can strain the wrists; ensure your grip is approximately shoulder-width apart with palms facing you.
- Bouncing the bar off the chest sacrifices tension and increases injury risk; maintain control throughout the entire range of motion, pausing briefly at the bottom.
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What muscles does Barbell Reverse Close-grip Bench Press work?
Barbell Reverse Close-grip Bench Press primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head.
Is Barbell Reverse Close-grip Bench Press good for beginners?
Barbell Reverse Close-grip Bench Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Reverse Close-grip Bench Press?
You need Barbell to perform Barbell Reverse Close-grip Bench Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Reverse Close-grip Bench Press?
Maintain a controlled descent, taking 2-3 seconds to lower the bar, to maximize time under tension for increased triceps engagement. Keep your elbows tucked tight to your sides throughout the entire movement to emphasize triceps activation and reduce unnecessary stress on the shoulder joints. Focus on driving the barbell up by extending your elbows, consciously squeezing your triceps at the top of the movement for a strong peak contraction. Consider using a spotter, especially when attempting heavier weights, due to the unique grip and potential for wrist or elbow strain.
What are common mistakes when doing Barbell Reverse Close-grip Bench Press?
Flaring elbows out to the sides reduces triceps engagement and places undue stress on the shoulder joints; instead, keep your elbows tucked close to your torso. Using too wide a grip shifts emphasis away from the triceps and can strain the wrists; ensure your grip is approximately shoulder-width apart with palms facing you. Bouncing the bar off the chest sacrifices tension and increases injury risk; maintain control throughout the entire range of motion, pausing briefly at the bottom.
Related exercises
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Weighted Bench Dip
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Assisted Standing Triceps Dip
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Bodyweight Kneeling Push-up Row
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Free · iPhone only · Available on the App Store