How to do Reverse Triceps Bench Press

Reverse Triceps Bench Press is a compound exercise targeting the triceps: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: chest, shoulders. Equipment: barbell. Difficulty: advanced, requires solid technique and training history. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Lie on the bench and grip the bar at shoulder width with palms facing you (reverse grip)
2. Unrack the bar with a spotter's help
3. Lower the bar to your lower chest keeping your elbows close to your torso
4. Press the bar up with your triceps to lockout
5. Focus on keeping your wrists straight throughout the set

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Bench Dips, Diamond Push-Up
• Same muscle, different equipment: Triceps Dips, Bench Dips, Cable Triceps Pushdown

More triceps exercises

• Close-Grip Bench PressDar Tutuş Bench Press
• Triceps DipsParalel Bar Dips (Triceps)
• Bench DipsSehpa Dips
• Cable Triceps PushdownCable Triceps Pushdown
• Cable Overhead Triceps ExtensionCable Baş Üstü Triceps Extension
• Overhead Dumbbell Triceps ExtensionDambıl ile Baş Üstü Triceps Extension