Reverse Grip Close Grip Bench Press 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Compound
Force Type
Push
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Reverse Grip Close Grip Bench Press is an effective upper body exercise primarily targeting the triceps, while also engaging the chest and shoulders. By using a barbell with a reverse (supine) grip and a close hand placement, this variation shifts the emphasis to the triceps compared to the standard bench press. The movement involves lowering the barbell to the chest and then pressing it upward, making it a great exercise for building arm strength and muscle definition. This exercise requires a barbell and can be performed on a flat bench, allowing for a controlled and focused workout that enhances both triceps and upper body strength.
How to Perform
Begin by setting up the barbell with the desired weight and adjust the bench rack height if needed for a comfortable range of motion.
Lie back on the bench, ensuring your feet are planted flat on the floor for stability.
Grip the barbell with an underhand (supine) grip, palms facing toward your face, and position your hands about 8-12 inches apart.
Lift the barbell off the rack with control, keeping it positioned above your chest.
While maintaining a stable torso, tuck your elbows in and slowly lower the barbell toward your chest, stopping just before it touches, approximately 1 inch from the middle of your chest.
Focus on squeezing your triceps as you press the barbell back up, extending your arms but stopping just short of locking your elbows.
Repeat the movement for the desired number of reps, maintaining steady control throughout to avoid using momentum.
★ 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
The Reverse Grip Close Grip Bench Press is a variation of the standard close grip bench press, designed to target the triceps more effectively.
To ensure the triceps are the primary muscle worked, keep your elbows tucked close to your body throughout the entire movement.
Avoid letting the barbell touch your chest as you lower it, maintaining a slight pause just before contact.
Do not fully lock your elbows when pressing the barbell up to prevent unnecessary stress on the joints.
Focus on the contraction and stretch of your triceps throughout each rep to optimize muscle activation.
Developing a strong mind-muscle connection is key to performing this exercise correctly. Consider practicing the motion without weight until you can effectively engage your triceps as the main muscle group during the lift.
Keep your wrists straight and your grip secure to avoid strain.
Engage your core to maintain stability and avoid arching your back.
Start with lighter weights to perfect your form before progressing to heavier loads.
How Not to Perform
Avoid Flared Elbows: Do not allow your elbows to flare out wide during the press. This can shift the focus away from the triceps and place unnecessary strain on your shoulders. Keep your elbows close to your body throughout the movement to target the triceps effectively.
Do Not Use Momentum: Refrain from swinging your body or using jerky movements to press the barbell up. Using momentum reduces the effectiveness of the exercise and increases the risk of injury. Focus on smooth, controlled motions.
Don’t Let the Bar Touch Your Chest: Allowing the bar to touch or rest on your chest can cause your shoulders and chest to take over the movement. Instead, lower the barbell just short of your chest (about an inch away) to maintain tension in your triceps.
Avoid Locking Your Elbows: Locking your elbows at the top of the lift can cause unnecessary stress on your joints. Instead, stop just short of full extension to keep the tension on your triceps throughout the movement.
Don’t Overload the Weight Too Soon: Lifting weights that are too heavy can compromise your form and cause injury. Start with a manageable weight to focus on mastering your technique before progressing to heavier loads.
Avoid a Collapsing Lower Back: Do not allow your lower back to arch excessively during the lift. This can strain your spine and reduce stability. Keep your core engaged and maintain a neutral spine throughout the exercise.
Don’t Neglect the Mind-Muscle Connection: Failing to concentrate on the triceps during each rep can lead to inefficient muscle activation. Focus on the stretch and contraction of your triceps with each movement, ensuring they are the primary muscle working.
Avoid Poor Grip: Do not allow your grip to weaken or your wrists to bend during the press. Keep your grip firm and your wrists straight to maintain control and prevent strain.
Don’t Rush the Movement: Performing the exercise too quickly can lead to improper form and decreased muscle engagement. Slow down the motion, especially on the lowering phase, to maximize tension on the target muscles.
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.
