LiftSets / Exercises / Reverse Triceps Bench Press

Reverse Triceps Bench Press

Works the triceps. Helped by the chest and shoulders.

What to think about

• Shoulder blades pinned back and down.
• Elbows about 45 degrees from your sides.
• Lower for 2-3 seconds to chest level.

How to do it

1. Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.
2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, place the bar back in the rack.

Other exercises for the triceps

• Bench Dips
• Bench Press - Powerlifting
• Bench Press with Chains
• Cable Lying Triceps Extension
• Cable One Arm Tricep Extension
• Cable Rope Overhead Triceps Extension
• Close-Grip Barbell Bench Press
• Close-Grip EZ-Bar Press

Track it in LiftSets

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

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