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Barbell Reverse Close-Grip Bench Press

Target your triceps with the Barbell Reverse Close-Grip Bench Press! A powerful variation for serious arm strength.

The Barbell Reverse Close-Grip Bench Press is a compound exercise that mainly works the triceps and chest, with help from the shoulders and traps. You'll need: exercise bench or barbell.

Mr. Grey
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@JustGains_XY

Required Equipment

Barbell
Barbell
Exercise Bench
Exercise Bench

Barbell Reverse Close-Grip Bench Press Muscles Worked

Primary

Triceps (triceps brachii); Chest (pectoralis major, sternal head)

Secondary

Front Shoulder (anterior deltoid); Upper Traps (trapezius, upper fibers)

Barbell Reverse Close-Grip Bench Press Variations and Alternatives

How to do the Barbell Reverse Close-Grip Bench Press

  1. Begin by loading a barbell with the appropriate weight and positioning it on the rack at a height you can easily lift off from while lying on the bench.

  2. Lie down on the bench so that your eyes are directly under the barbell. Grip the barbell with your hands spaced closer than shoulder-width apart, palms facing towards your feet (this is the 'reverse grip').

  3. Unrack the barbell with the help of a spotter if necessary, and hold it straight over your chest, arms fully extended. This is your starting position.

  4. Slowly lower the barbell towards the lower part of your chest, keeping your wrists straight and elbows close to your body. Your forearms should remain vertical throughout the movement.

  5. Lower the barbell until it almost touches your chest, ensuring that your shoulders are pulled back and your chest is up to activate your triceps effectively.

  6. Push the barbell back up to the starting position, extending your arms fully to engage your triceps.

  7. Repeat for the prescribed number of repetitions and sets.

Tips:

  • Keep the movement controlled, especially when lowering the barbell.

  • Do not let your wrists bend backward; maintain a strong grip.

  • Engage your core throughout the exercise for stability.

  • Use a spotter whenever you're lifting heavy to ensure safety.

  • If you're new to this exercise, start with a lighter weight to perfect the form before increasing the load.

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Barbell Reverse Close-Grip Bench Press FAQs

What muscles does the Barbell Reverse Close-Grip Bench Press work?

The Barbell Reverse Close-Grip Bench Press mainly works the triceps and chest, with help from the shoulders and traps. The main muscles are the triceps brachii and pectoralis major.

What equipment do you need for the Barbell Reverse Close-Grip Bench Press?

Exercise bench or barbell.

Is the Barbell Reverse Close-Grip Bench Press a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Reverse Close-Grip Bench Press go on?

It belongs on push day in a push/pull/legs routine.

What are some Barbell Reverse Close-Grip Bench Press variations and alternatives?

Similar exercises include the Barbell Explosive Bench Press, Barbell Reverse-Grip Overhead Press, Barbell Weighted Chain Bench Press and Barbell Bench Press.

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