Barbell Reverse Close-grip Bench Press

Advanced

Triceps

Barbell

Skip the guesswork: Barbell Reverse Close-grip Bench Press leans on heavy bilateral barbell loading for triceps mass behind every press.

How to do Barbell Reverse Close-grip Bench Press

Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
Grasp the barbell with a reverse grip, hands shoulder-width apart.
Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
Slowly lower the barbell down towards your chest, keeping your elbows close to your body.
Pause for a moment when the barbell is just above your chest.
Push the barbell back up to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.

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Barbell Reverse Close-grip Bench Press Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Keep a rep or two in reserve on the heaviest sets.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Reset the bar between reps rather than bouncing.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Take the smallest plate jump available once the reps are clean.

Common Barbell Reverse Close-grip Bench Press Mistakes

Loading the bar unevenly or skipping the collars

Match the plates side to side and clip collars on every set.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Grinding heavy singles when the plan called for quality reps

Hold the prescribed effort so the rest of the week stays trainable.

Easier and Harder Than Barbell Reverse Close-grip Bench Press

Easier progression

Weighted Three Bench Dips

Swap Barbell Reverse Close-grip Bench Press For

Cable Pushdown (with Rope Attachment)

Dumbbell Forward Lunge Triceps Extension

Smith Machine Decline Close Grip Bench Press

Barbell Reverse Close-grip Bench Press — Frequently Asked Questions

How do you do the Barbell Reverse Close-grip Bench Press?

Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. Grasp the barbell with a reverse grip, hands shoulder-width apart. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Barbell Reverse Close-grip Bench Press work?

The Barbell Reverse Close-grip Bench Press primarily targets the triceps. It is classified as a arms exercise and is performed with a barbell.

How many sets and reps of the Barbell Reverse Close-grip Bench Press should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Reset the bar between reps rather than bouncing. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Barbell Reverse Close-grip Bench Press good for beginners?

Not usually. The Barbell Reverse Close-grip Bench Press is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Barbell Reverse Close-grip Bench Press?

Try the Cable Pushdown (with Rope Attachment), Dumbbell Forward Lunge Triceps Extension or the Smith Machine Decline Close Grip Bench Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.