Reverse Triceps Bench Press
How to do the Reverse Triceps Bench Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
Chest, Shoulders
Barbell
How to do the Reverse Triceps Bench Press
- 1
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.
- 2
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.
- 3
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.
- 4
Repeat the movement for the prescribed amount of repetitions.
- 5
When you are done, place the bar back in the rack.
Log it, see it on your body.
Every Reverse Triceps Bench Press set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More triceps exercises
Reverse Triceps Bench Press: common questions
What muscles does the Reverse Triceps Bench Press work?
The Reverse Triceps Bench Press primarily works the Triceps. It also recruits the Chest and Shoulders as supporting muscles.
Is the Reverse Triceps Bench Press suitable for beginners?
The Reverse Triceps Bench Press is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Reverse Triceps Bench Press?
To do the Reverse Triceps Bench Press you'll need a barbell.
Is the Reverse Triceps Bench Press a compound or isolation exercise?
The Reverse Triceps Bench Press is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Reverse Triceps Bench Press with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Reverse Triceps Bench Press sets, free.
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