Reverse Triceps Bench Press
Muscles worked
Instructions
- 1Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.
- 2As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
- 3After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- 4Repeat the movement for the prescribed amount of repetitions.
- 5When you are done, place the bar back in the rack.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Reverse Triceps Bench Press
The reverse-grip close bench press applies the close-grip bench press pattern with a supinated grip, palms facing you, instead of the usual pronated grip, which changes the working angle at the wrists and elbows. Lying on a flat bench, you lower the bar to the middle of your chest while keeping the elbows tucked close to your torso, unlike a standard bench press where they flare out more, to maximize triceps involvement relative to the chest. The supinated grip, which feels more natural for some lifters, can reduce the wrist discomfort some people feel with a tight pronated grip. It's a great compound exercise for building pressing strength with a strong triceps emphasis, useful to alternate with a wide-grip bench press to vary the working angles in a chest-and-triceps program.
check_circleBenefits
- check_circleTargets the triceps more than a standard bench press
- check_circleThe supinated grip is often more comfortable on the wrists
- check_circleBuilds pressing strength with a triceps emphasis
- check_circleA good variation to change up your working angles
lightbulbExecution tips
- lightbulbKeep your elbows tucked close to your torso throughout
- lightbulbLower the bar slowly, roughly twice as slow as the press up
- lightbulbPause for a second in the fully contracted position
- lightbulbUse a spotter for heavier loads
warningCommon mistakes
- warningLetting the elbows flare out like a standard bench press
- warningBouncing the bar off the chest instead of controlling it
- warningUsing too wide a grip, which defeats the purpose
- warningLoading too heavy at the expense of technique
helpFrequently asked questions
How is this different from a standard close-grip bench press?expand_more
The supinated grip changes the wrist angle and can feel more comfortable, while keeping the same triceps emphasis.
Do I need a spotter for this exercise?expand_more
Recommended for heavier loads, as with any bench press, to keep the lift safe.
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