Barbell reverse close grip bench press

Category

Triceps

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Triceps Brachii, Pectoralis Major

Secondary muscles

Deltoids

How to do it

1. Lie on a flat bench with your feet flat on the floor. Hold a barbell with a reverse grip (palms facing back) and hands placed shoulder-width apart. Position the barbell directly above your chest with your arms fully extended.
2. Slowly lower the barbell towards your chest by bending your elbows. Keep your elbows close to your body throughout the movement.
3. Lower the barbell just before touching your chest, then push the barbell back up to the starting position by extending your arms fully.
4. Repeat for the desired number of repetitions.

Form tips

• Keep your elbows close to your body to ensure proper form and prevent shoulder strain.
• Perform the movement slowly and with control to maximize muscle engagement and prevent injury.
• Ensure a firm grip on the barbell to maintain control and proper alignment.