Barbell Reverse Close-grip Bench Press

Description

How to Do Barbell Reverse Close-grip Bench Press

1. 1
   Setup

   Lie supine on a flat bench, positioning your eyes directly underneath the racked barbell.

2. 2
   Setup

   Grip the barbell with a supinated (palms facing you) close grip, approximately shoulder-width apart, ensuring your thumbs are wrapped securely around the bar.

3. 3
   Setup

   Unrack the barbell, extending your arms to hold it directly over your upper chest with your elbows fully extended but not locked.

4. 4

   Inhale as you slowly lower the barbell towards your lower chest/upper abdomen, keeping your elbows tucked close to your body throughout the descent.

5. 5

   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.