Reverse Triceps Bench Press
Reverse Triceps Bench Press is a strength - supinated horizontal press exercise involving Triceps brachii, Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii, Pectoralis major
- Secondary muscles
- Anterior deltoid, Serratus anterior, Forearm gripping muscles
- Exercise type
- Strength - supinated horizontal press
Exercise technique
- Safety
Set the rack safeties and use assistance to unrack the bar.
- Lie down
On a flat bench, plant your feet and secure your shoulder blades against the pad.
- Grip
Take a shoulder-width reverse grip with your palms facing your face and your thumbs wrapped around the bar.
- Unrack
Bring the bar to a balanced position over your chest.
- Lower
Keep your elbows close to your torso and slowly lower the bar to the middle-to-lower chest.
- Press
Align your forearms beneath the load and press the bar upward.
- Rack
Balance at the top and place the bar securely into both hooks.
Key technique points
- Learn the reverse grip with a very light load.
- Do not bend your wrists excessively backward.
- Keep the bar away from your face.
- Keep the elbow path close to the body.
- Lower more slowly than you press.
- Do not use a thumbless grip.
Common mistakes
Letting the bar slip in the palm
Do not let the load slide toward your fingers in the supinated grip.
Unracking a heavy load without help
Do not compromise the difficult reverse grip during the rack transition.
Compressing the wrist
Do not disrupt forearm-to-bar alignment with an excessive joint angle.
Flaring the elbow sideways
Do not turn the narrow triceps emphasis into an uncontrolled shoulder angle.
Bouncing off the chest
Do not strike the bar against your torso at the bottom to raise it.
Lifting the hips
Do not add a lower-back bridge and pelvic thrust to the press.
Frequently asked questions
Reverse Triceps Bench Press: why is “Letting the bar slip in the palm” a mistake?
Do not let the load slide toward your fingers in the supinated grip.
Reverse Triceps Bench Press: why is “Unracking a heavy load without help” a mistake?
Do not compromise the difficult reverse grip during the rack transition.
Reverse Triceps Bench Press: why is “Compressing the wrist” a mistake?
Do not disrupt forearm-to-bar alignment with an excessive joint angle.
Reverse Triceps Bench Press: why is “Flaring the elbow sideways” a mistake?
Do not turn the narrow triceps emphasis into an uncontrolled shoulder angle.
Reverse Triceps Bench Press: why is “Bouncing off the chest” a mistake?
Do not strike the bar against your torso at the bottom to raise it.
Reverse Triceps Bench Press: why is “Lifting the hips” a mistake?
Do not add a lower-back bridge and pelvic thrust to the press.
What should I focus on when doing Reverse Triceps Bench Press?
Learn the reverse grip with a very light load. Do not bend your wrists excessively backward. Keep the bar away from your face. Keep the elbow path close to the body. Lower more slowly than you press. Do not use a thumbless grip.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.