Description

The barbell reverse close-grip bench press is a compound exercise primarily targeting the triceps while also engaging the chest and shoulders.

Starting Position

Lie on a flat bench with your feet planted firmly on the ground. Grip the barbell with a close, reverse grip, hands shoulder-width apart.

Technical Execution

Lower the barbell towards the chest while keeping the elbows close to the body. Press the barbell back up to the starting position, fully extending the arms.

Range of Motion

Ensure a full range of motion by lowering the barbell until it touches the lower chest and extending the arms fully at the top of the movement.

Variations

Variations of this exercise include using dumbbells instead of a barbell, adjusting grip width, or performing the exercise on an incline bench.

Common Mistakes

Common mistakes include flaring the elbows too much, using excessive weight, and arching the back excessively.

Practical Advice

Focus on proper form and control throughout the movement. Start with a lighter weight to master the technique before increasing the load.

Additional Notes

This exercise can help improve triceps strength and size, which can benefit pressing movements in other exercises.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

triceps

Secondary Muscles