Barbell Reverse Close-grip Bench Press
Target Muscle
Secondary Muscles
Equipment
Lift the barbell from the rack or have a spotter help you, and hold it straight over your chest with your arms fully extended.
Slowly lower the barbell towards your chest, keeping your elbows close to your body to ensure your triceps are engaged.
Once the barbell is about an inch from your chest, pause for a moment.
Push the barbell back up to the starting position, fully extending your arms but not locking your elbows, and repeat this process for the desired number of repetitions.
Pro Tip
Proper Elbow Positioning: Avoid flaring your elbows out to the sides as this can put unnecessary strain on your shoulders. Instead, keep your elbows close to your body throughout the movement. This not only protects your shoulders but also ensures that your triceps are doing the majority of the work. Controlled Movement: Don't rush the exercise. Lower the barbell in a slow and controlled manner to your lower chest or upper abs. This will increase the time under tension for your muscles, leading to better muscle growth and strength gains. Full Range of Motion: Make sure to fully extend your arms at the top of the movement to fully