Male model ex_JSR73Q

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Upper Arms · Body Weight

Bench Reverse Plank Hold

intermediateyoga

Bench Reverse Plank Hold is an intermediate compound yoga exercise that works the triceps (upper arms), with the chest assisting. It needs only a bench. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.

Target: Triceps
Body part: Upper Arms
Equipment: Body Weight
Category: Yoga
Mechanic: Compound
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 3.7 kcal

Primary muscles

Triceps · triceps brachii
Shoulders · deltoids
Core · rectus abdominis, obliques

Secondary muscles

Chest · pectoralis major

How to do Bench Reverse Plank Hold

Place your feet on a bench with your legs extended and your hands on the floor directly under your shoulders, arms straight.
Lift your hips straight until torso comes parallel to the floor.
Hold this position, keeping your core engaged and maintaining a straight line from head to heels.
Maintain the hold for the designated period, focusing on stability and muscle engagement.

Form tips

Engage your core and glutes to maintain a straight and stable torso throughout the hold.
Keep your elbows slightly bent to avoid locking your joints and ensure muscle engagement.
Breathe steadily and avoid holding your breath to maintain control and endurance during the hold.

Bench Reverse Plank Hold alternatives

Barbell Reverse Close Grip Bench Press

Triceps · intermediate

Barbell Jm Bench Press

Triceps · intermediate

Close Grip Barbell Bench Press (Variation 2)

Triceps · intermediate

Close Grip Barbell Bench Press

Triceps · intermediate

More triceps exercises

Plank Pushup

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Bench Dip on Floor

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One Arm Cow Face Pose - Easy

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Bench Dip (Knees Bent)

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Bench Triceps Dip Straight Legs

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Incline Diamond Push Up on Bench

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Barbell Hooklying Bench Press Close Elbows

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Cable Reverse Grip Pushdown

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Bench Reverse Plank Hold FAQ

What muscles does Bench Reverse Plank Hold work?

Bench Reverse Plank Hold mainly works the triceps in the upper arms (triceps brachii, deltoids, rectus abdominis and obliques). The chest work as secondary muscles.

What equipment do you need for Bench Reverse Plank Hold?

You need only a bench.

How many sets and reps of Bench Reverse Plank Hold should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Bench Reverse Plank Hold good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Bench Reverse Plank Hold burn?

About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.

What is a good alternative to Bench Reverse Plank Hold?

Other exercises for the triceps include Barbell Reverse Close Grip Bench Press, Barbell Jm Bench Press, Close Grip Barbell Bench Press (Variation 2) and Close Grip Barbell Bench Press.

For developers

Use Bench Reverse Plank Hold in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_JSR73Q" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_JSR73Q",
  "name": "Bench Reverse Plank Hold",
  "model": "male",
  "target": "Triceps",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_JSR73Q/mp4-720.mp4?…",
    "poster": "https://…/ex_JSR73Q/poster.jpg?…"
  }
}