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LiftSets / Exercises / Reverse Band Bench Press

Reverse Band Bench Press

Works the triceps. Helped by the chest, forearms, lats, middle back and shoulders.

Reverse Band Bench Press, start position, with the working muscles highlighted
Start
Reverse Band Bench Press, finish position, with the working muscles highlighted
Finish

Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.

Muscles worked

tricepschestforearmslatsmiddle backshoulders

How many reps

GoalReps per set
Strength1-5
Muscle size5-8
Endurance8-12

Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.

KitBarbell
LevelIntermediate

What to think about

How to do it

  1. Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell.
  2. Lie on the bench, tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
  3. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
  4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Other exercises for the triceps

Track it in LiftSets

Log Reverse Band Bench Press with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.

Coming soon to the App Store