Barbell Reverse Close-grip Bench Press
Step by step
How to perform
- Lift the barbell from the rack or have a spotter help you, and hold it straight over your chest with your arms fully extended.
- Slowly lower the barbell towards your chest, keeping your elbows close to your body to ensure your triceps are engaged.
- Once the barbell is about an inch from your chest, pause for a moment.
- Push the barbell back up to the starting position, fully extending your arms but not locking your elbows, and repeat this process for the desired number of repetitions.
Overview
About this exercise
The Barbell Reverse Close-grip Bench Press is a strength-building exercise primarily targeting the triceps, shoulders, and upper chest muscles. It is suitable for individuals at an intermediate or advanced fitness level, aiming to enhance their upper body strength and muscular definition. This exercise is desirable due to its effectiveness in isolating the triceps, increasing overall upper body power, and improving bench press performance.
Coaching cues
Form tips
Avoid flaring your elbows out to the sides as this can put unnecessary strain on your shoulders. Instead, keep your elbows close to your body throughout the movement. This not only protects your shoulders but also ensures that your triceps are doing the majority of the work.
Don't rush the exercise. Lower the barbell in a slow and controlled manner to your lower chest or upper abs. This will increase the time under tension for your muscles, leading to better muscle growth and strength gains.
Make sure to fully extend your arms at the top of the movement to fully
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