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Upper Arms · Barbell
Barbell Reverse Close Grip Bench Press
Barbell Reverse Close Grip Bench Press is an intermediate compound strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs a barbell and a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Triceps · Triceps Brachii
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
How to do Barbell Reverse Close Grip Bench Press
- 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.
- Slowly lower the barbell towards your chest by bending your elbows. Keep your elbows close to your body throughout the movement.
- Lower the barbell just before touching your chest, then push the barbell back up to the starting position by extending your arms fully.
- 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.
Barbell Reverse Close Grip Bench Press alternatives
More triceps exercises
Barbell Reverse Close Grip Bench Press FAQ
What muscles does Barbell Reverse Close Grip Bench Press work?
Barbell Reverse Close Grip Bench Press mainly works the triceps in the upper arms (Triceps Brachii and Pectoralis Major). The shoulders work as secondary muscles.
What equipment do you need for Barbell Reverse Close Grip Bench Press?
You need a barbell and a bench.
How many sets and reps of Barbell Reverse Close Grip Bench Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Reverse Close Grip Bench Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Barbell Reverse Close Grip Bench Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Reverse Close Grip Bench Press?
Other exercises for the triceps include Close Grip Push Up, Cable Reverse Grip Pushdown, Dumbbell Tate Press and Bench Dip on Floor.
For developers
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