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Reverse Band Bench Press

Performed in the reverse (supinated) grip variation, this variation primarily targets your Triceps, with support from Chest, Forearms, Lats, Middle Back, Shoulders. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Triceps Secondary muscles: Chest, Forearms, Lats, Middle Back, Shoulders

How to perform Reverse Band Bench Press

  1. Step 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. Step 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. Step 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. Step 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.

Frequently asked questions

What is the primary benefit of using reverse bands for bench pressing?

Reverse bands reduce the load at the chest and increase it at lockout. This allows lifters to handle heavier weights at the top to specifically overload the triceps.

How should the bands be positioned on the barbell?

Attach the bands to the top of a power rack and loop them inside the weight plates on the bar. Ensure the bands are taut at the bottom but provide no assistance at the very top.

What is a common mistake when performing this variation?

Lifters often lose control during the descent because the bands pull the bar down. Maintain a slow, deliberate eccentric phase to keep the bar path consistent and safe.

How should a beginner approach this exercise for the first time?

Start with light bands and a weight you can already handle for standard reps. Focus on the feeling of the weight increasing as you press upward before adding heavy loads.

What are the recommended sets and reps for triceps development?

Perform 3 to 5 sets of 5 to 8 reps to maximize mechanical tension. This range is ideal for building lockout strength and triceps hypertrophy using the accommodating resistance.

Sample sets & reps for Reverse Band Bench Press

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Body-Up — bodyweight
  • Body Tricep Press — bodyweight
  • Cable Incline Triceps Extension — cable

See all Triceps exercises →

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