PlanWorkouts

Exercise 2187 · REF YqJw82s

Barbell Reverse Close-Grip Bench Press exercise animation

Barbell Reverse Close-Grip Bench Press

Category
Upper Arms
Equipment
Barbell
Target
Triceps

The reverse close-grip bench press uses an underhand grip with the hands close together, which changes the elbow path and can feel more natural on the wrists for some lifters than a standard overhand close grip. It still emphasizes the triceps heavily. Start with lighter loads while learning the grip, since the underhand position takes some adjustment before it feels stable under real weight.

How to Do the Barbell Reverse Close-Grip Bench Press

  1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
  2. Grasp the barbell with a reverse grip, hands shoulder-width apart.
  3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
  4. Slowly lower the barbell down towards your chest, keeping your elbows close to your body.
  5. Pause for a moment when the barbell is just above your chest.
  6. Push the barbell back up to the starting position, fully extending your arms.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Reverse Close-Grip Bench Press primarily targets the Triceps, with Chest as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have barbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Barbell Reverse Close-Grip Bench Press work?
The Barbell Reverse Close-Grip Bench Press primarily targets the triceps, with the chest and shoulders assisting.
What equipment do I need for the Barbell Reverse Close-Grip Bench Press?
The Barbell Reverse Close-Grip Bench Press is done with a barbell.
What's a good alternative to the Barbell Reverse Close-Grip Bench Press?
If you don't have access to a barbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.