Reverse Triceps Bench Press
Trains the Triceps.
- Equipment
- A barbell, a rack and either a flat bench or an adjustable bench
- Mechanic
- Compound
- Force
- Push
- Level
- Intermediate
How to do it
- Lie on a flat bench with the safety pins set below chest height.
- Take a barbell with an underhand grip about shoulder-width apart.
- Unrack it and hold it over your lower chest with straight arms.
- Lower to the lower chest, keeping the elbows tucked close to your sides.
- Press back up without letting the elbows flare out.
- Have the bar handed to you if the underhand unrack feels awkward.
Common mistakes
- Unracking an underhand grip alone on a heavy set. The wrists are in a weaker position for taking the bar out than for pressing it, which is the opposite of what most people expect.
- Flaring the elbows. The underhand grip naturally tucks them in; fighting that loses the position the grip was chosen for.
- Keeping your bench press weight. The supinated grip is a less strong pressing position, and the load comes down.
- Forcing it if the wrists object. An underhand grip under a loaded bar puts the wrist in extension with the forearm rotated, and some wrists will not take it.