Reverse Triceps Bench Press

Flip your paws under the bar and press like a clever bear with a new trick. The reverse grip makes your triceps do more of the heavy honey-hauling while your chest and shoulders help. Keep your elbows tucked, move slow and steady, and bring a spotter buddy so the bar does not go wandering.

Instructions

1. Set a barbell on a bench press rack and lie on the bench with eyes under the bar.
2. Plant feet firmly, brace your core, and lightly arch your upper back while keeping glutes on the bench.
3. Grip the bar with a shoulder-width to slightly narrower supinated (palms facing you) grip; wrap thumbs around the bar.
4. Unrack the bar with help from a spotter and hold it above your lower chest/upper abdomen with elbows slightly tucked.
5. Lower the bar under control to your lower chest/upper abdomen, keeping wrists stacked and forearms near vertical.
6. Pause briefly, then press the bar up by driving through the triceps while maintaining elbow tuck.
7. Lock out softly (do not hyperextend), stabilize, then repeat for reps.
8. Rack the bar securely with the spotter’s guidance.

Benefits

• Builds triceps strength and pressing lockout
• Trains chest and anterior deltoids with a different stimulus than standard bench
• May feel more shoulder-friendly for some lifters than a wide pronated grip
• Improves grip and wrist stability under load
• Useful bench press accessory for strength athletes

Key Points

• Use a full, closed grip (thumbs around) and consider wrist wraps if needed.
• Keep elbows tucked 30 to 60 degrees from the torso to bias triceps and protect shoulders.
• Lower to a consistent touch point on the lower chest/upper abdomen.
• Control the eccentric; avoid bouncing off the chest.
• A spotter is strongly recommended due to the reverse grip being less secure.

Common Mistakes

• Using a thumbless grip or letting the bar roll toward the fingers
• Letting wrists bend back excessively
• Flaring elbows too wide or letting shoulders shrug up
• Bouncing the bar off the chest or losing tightness at the bottom
• Lowering the bar too high on the chest, stressing shoulders and wrists
• Going too heavy without a spotter or safety arms