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Barbell Reverse Close Grip Bench Press animation

How to do the Barbell Reverse Close Grip Bench Press

TricepsBarbellIntermediate

The barbell reverse close grip bench press is one of the most direct paths to building thick, powerful triceps by combining a supinated grip with a narrow hand position that maximally loads the long and medial heads. Master this underused variation and you will develop tricep strength that carries over to every pressing movement you own.

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Muscles worked

Primary
Triceps
Secondary
Front deltsChest

Step-by-step

  1. Set up on the bench with your eyes under the bar, grip the barbell with a supinated underhand grip hands roughly shoulder-width apart or slightly narrower, and unrack with control.
  2. Lower the bar slowly to your lower chest or upper abdomen keeping your elbows tracking close to your torso and angled slightly forward rather than flaring wide.
  3. Pause briefly at the chest to eliminate momentum, then drive the bar back up by forcefully extending your elbows while keeping your wrists stacked and stable throughout.
  4. Lock out fully at the top to maximally contract the triceps, reset your brace, and repeat for the target reps before racking with a spotter or inside a power rack.

Common mistakes

  • Letting the wrists collapse backward under load which creates joint strain and kills force transfer, so actively brace the wrists in a neutral stacked position throughout every rep.
  • Flaring the elbows out wide which shifts the work onto the chest and shoulders and defeats the purpose of the exercise, so keep elbows tucked close to the sides as you press.
  • Using excessive weight that forces a shortened range of motion, so reduce the load until you can touch the bar to your chest and achieve full lockout on every single repetition.

Pro tip — As you press the bar up, think about pulling the bar apart with both hands while simultaneously pushing it away from you, this co-contraction cue dramatically increases tricep tension and elbow stability without changing your actual grip width.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Triceps exercises

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