Barbell Reverse Close-grip Bench Pres
Expert Advice
Focus on keeping your wrists straight and elbows close to your body to maximize triceps activation.
How-to-do Steps
- Lie on a flat bench with a barbell racked above you.
- Grip the bar with a close grip, palms facing towards you.
- Unrack the bar and hold it straight over your chest.
- Lower the bar towards your lower chest, keeping your elbows tucked in.
- Push the bar back up to the starting position, fully extending your arms.
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Muscles Worked
Barbell Reverse Close-grip Bench Pres primarily targets the Triceps, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps50%
Secondary
Shoulders25%
Chest25%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Reverse Close-grip Bench Pres work?
Barbell Reverse Close-grip Bench Pres primarily targets the Triceps. Secondary muscles involved include Shoulders, Chest. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Reverse Close-grip Bench Pres?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Reverse Close-grip Bench Pres suitable for beginners?
Barbell Reverse Close-grip Bench Pres is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
