Exercise

Reverse Triceps Bench Press

Also known as: reverse grip bench press, underhand bench press, supinated bench press

Reverse Triceps Bench Press — position 2

Reverse Triceps Bench Press is a compound exercise for the triceps. Main target: triceps medial head and triceps lateral head. Also works: middle chest and anterior deltoid. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Triceps medial head Triceps lateral head

Secondary

Middle chest Anterior deltoid

How to do it

Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.
As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the bar back in the rack.