Barbell Reverse Close-Grip Bench Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Reverse Close-Grip Bench Press is an effective exercise primarily targeting the triceps, with secondary activation of the chest. Using a barbell, this variation of the traditional close-grip bench press involves a reverse grip, which shifts more emphasis onto the triceps while still engaging the chest muscles. It is performed by lying on a bench and pressing the barbell upward with hands placed closer together, palms facing up. This movement helps build strength and size in the upper body, particularly in the triceps, and is a great addition to any strength training or upper body workout routine.
How to Perform
Setup: Start by carefully lifting the barbell off the rack (you can also ask a spotter to assist). Position the barbell directly above your chest with your arms fully extended and your palms facing upward. Ensure your grip is narrow, with your hands placed closer than shoulder-width apart.
Lowering the Barbell: Gently lower the barbell towards your chest, keeping your elbows tucked in close to your torso. This positioning engages your triceps effectively while minimizing unnecessary strain on your shoulders.
Pause: Once the barbell is just a few inches away from your chest, hold it there for a brief moment. This pause helps maintain control and increases time under tension, benefiting muscle growth and stability.
Press Back Up: Push the barbell upward, extending your arms fully, but avoid locking your elbows at the top. This ensures that constant tension is maintained on the target muscles throughout the movement.
Repeat: Perform the desired number of repetitions, maintaining good form and controlled movements to maximize the effectiveness of the exercise and reduce the risk of injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Elbow Positioning: Keep your elbows tight to your sides throughout the entire movement. Avoid letting them flare out, as this can strain the shoulder joints. By maintaining this position, you’ll effectively engage your triceps and minimize shoulder stress.
Slow and Controlled Descent: Perform the lowering phase of the exercise deliberately. Lower the barbell slowly towards your lower chest or upper abs to maximize muscle engagement. This controlled motion increases the time your muscles are under tension, promoting greater muscle growth and strength development.
Complete Range of Motion: At the top of the movement, make sure your arms are fully extended without locking your elbows. This ensures a full contraction of your triceps and allows for better muscle activation throughout the entire exercise.
How Not to Perform
Avoid Flaring Elbows: Do not let your elbows drift outward as you press the barbell. This incorrect positioning shifts focus away from your triceps and places unnecessary strain on your shoulders, which can lead to discomfort or injury. Always keep your elbows close to your body to target the triceps more effectively.
Do Not Lower the Bar Too Quickly: Resist the urge to drop the barbell quickly to your chest. Rapid movements reduce the time under tension for your muscles, diminishing the effectiveness of the exercise. Lower the bar slowly and in a controlled manner to maximize muscle engagement and prevent injury.
Avoid Locking Elbows at the Top: When you press the bar back up, make sure to stop just short of locking your elbows. Locking your elbows places unnecessary pressure on your joints and reduces the tension on the muscles you’re targeting, specifically your triceps.
Don’t Arch Your Back Excessively: Keep your back flat and ensure you maintain good posture throughout the movement. Arching your back too much can lead to lower back strain and reduces the efficiency of the exercise. Engage your core to stabilize your torso during the press.
Don’t Use Too Much Weight: Lifting too heavy a weight can compromise your form and increase the risk of injury. Start with a manageable weight and focus on perfecting your technique before gradually increasing the load.
Avoid Bouncing the Bar off Your Chest: Never use a "bounce" to push the barbell back up. Letting the bar rest on your chest or bouncing it off creates a dangerous momentum that could cause injury and reduces the muscle-building benefits of the exercise. Control the movement throughout the entire lift.
Don’t Hold Your Breath: Proper breathing is crucial to maintaining control and preventing unnecessary pressure on your cardiovascular system. Exhale as you press the bar up and inhale as you lower it, keeping a steady rhythm.
Avoid Poor Grip: Ensure your grip is firm and secure throughout the exercise. A weak or unstable grip can lead to lack of control over the barbell and increase the risk of dropping it or shifting the focus away from your triceps.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
