Reverse Triceps Bench Press

The reverse-grip bench press is a barbell pressing variation performed with an underhand, supinated grip instead of the standard overhand grip. Flipping the grip changes the bar path and elbow angle, shifting more emphasis onto the triceps and upper chest while reducing shoulder strain for many lifters. It is pressed the same way as a standard bench press, from the chest to full arm extension, not lowered to the face. Because the supinated grip is less stable under heavy load, it is typically trained with lighter weight than a standard overhand bench press.

Muscles Targeted

• Primary: Triceps brachii, upper pectoralis major
• Secondary: Anterior deltoids
• Tertiary: Core stabilizers, forearm flexors (grip)

Starting Position

Lie flat on a bench with your eyes under the barbell, feet flat on the floor, and shoulder blades retracted and pulled down against the bench. Grip the bar with an underhand, supinated grip - palms facing your head rather than your feet - at roughly shoulder width. Unrack the bar and hold it directly over your chest with arms extended before beginning the descent.

Execution Steps

1. Unrack the bar and position it directly over your chest with your arms fully extended
2. Lower the bar under control toward your lower chest, keeping your elbows tucked at roughly a 45-degree angle
3. Touch the bar lightly to your chest without bouncing or pausing dead weight on your ribs
4. Drive the bar back up in a straight line toward the starting position, extending through the elbows
5. Lock out fully at the top, squeezing the triceps at full extension
6. Repeat for the desired number of reps, maintaining the supinated grip throughout

Form Cues

• Keep elbows tucked: A tighter elbow angle than a standard-grip bench press protects the shoulders and keeps tension on the triceps
• Keep wrists neutral and stacked: The supinated grip is more prone to wrist strain, so keep the wrist directly under the bar rather than bent back
• Control the descent: Lower the bar deliberately rather than dropping it to the chest
• Retract your shoulder blades: Keep them pulled back and down against the bench for a stable base throughout the set
• Use a moderate, shoulder-width grip rather than a wide grip to keep the wrists in a safe position

Common Mistakes

• Loading too much weight: The underhand grip is less stable than a standard grip, and excess load increases wrist and shoulder injury risk. Use lighter weight than your standard bench press.
• Flaring the elbows out wide: This stresses the shoulder joint and reduces triceps involvement. Keep the elbows tucked closer to the torso.
• Letting the wrists bend backward: An extended wrist under load strains the joint. Keep the wrist stacked directly over the forearm.
• Bouncing the bar off the chest: This reduces muscle tension and adds injury risk to the ribs and shoulders. Touch and press with control.
• Skipping a spotter: Because the grip is less secure than a standard bench press, a spotter reduces the risk of the bar slipping. Always use one when loading heavier weight.

Variations

• Close-grip bench press (standard overhand grip): Similar triceps emphasis with a more stable, familiar grip
• Reverse-grip incline bench press: Shifts additional focus toward the upper chest while keeping the triceps benefit
• EZ-bar reverse-grip press: The angled bar reduces wrist strain compared to a straight barbell
• Neutral-grip dumbbell press: Similar joint-friendly pressing angle without the wrist vulnerability of a supinated barbell grip

Tips for Progression

• Start with an empty bar or light weight to groove the grip and bar path before adding load
• Increase weight in small increments and only once wrist position stays neutral throughout the set
• Always use a spotter as the working weight approaches your standard bench press loads
• Pair with standard-grip bench press work to compare strength and monitor wrist comfort over time

Training Notes

Program the reverse-grip bench press 1-2 times per week as a secondary or accessory triceps-and-chest press, using 3-4 sets of 6-10 reps at a lighter load than a standard bench press. Rest 90 seconds to 2 minutes between sets given the compound nature of the movement, and place it after primary pressing work in a push or chest-and-triceps session.