Barbell Reverse Close-Grip Bench Pres

Muscles worked

Setup

1. Lie flat on the bench with your feet planted firmly on the floor for stability.
2. Grip the barbell with an underhand (supinated) grip, palms facing toward your face.
3. Position your hands shoulder-width apart or slightly narrower to emphasize the triceps.
4. Ensure the bar is directly over your eyes before unracking to maintain a safe bar path.

How to do it

1. Unrack the bar and stabilize it over your lower chest with your arms fully extended.
2. Inhale and slowly lower the bar toward your upper abdomen or lower sternum, keeping your elbows tucked tightly to your sides.
3. Exhale as you press the bar back up in a slight arc toward the starting position over your chest.
4. Maintain a controlled tempo, taking roughly two seconds to lower the weight and one second to press.

Form checklist

• Keep elbows tucked close to the ribcage throughout the entire range of motion.
• Maintain neutral wrists; do not let the weight of the bar bend your wrists backward.
• Keep your shoulder blades retracted and depressed into the bench for a stable base.
• Ensure the bar touches the lower chest/upper abdominal area, not the mid-chest.
• Always use a spotter or a power rack with safety pins due to the increased risk of the bar slipping with an underhand grip.

Pro tips

• Squeeze the bar as hard as possible to increase forearm stability and neural drive to the triceps.
• Focus on 'pushing yourself away from the bar' into the bench to maximize tension at the peak of the contraction.

Make it harder

• Add a 2-second pause at the bottom of the movement to eliminate momentum and increase time under tension.
• Perform '1.5 reps' by lowering the bar, pressing halfway up, lowering again, and then completing the full lockout.

Frequently asked

What muscles does the barbell reverse close-grip bench pres work?

The barbell reverse close-grip bench pres primarily targets the triceps, and also works the rhomboids and serratus anterior as secondary muscles.

What equipment do you need for the barbell reverse close-grip bench pres?

The barbell reverse close-grip bench pres uses barbell.

Is the barbell reverse close-grip bench pres good for beginners?

The barbell reverse close-grip bench pres is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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