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Reverse Triceps Bench Press

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

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Triceps Secondary muscles: Chest, Shoulders

How to perform Reverse Triceps Bench Press

  1. Step 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. Step 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. Step 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. Step 4. Repeat the movement for the prescribed amount of repetitions.
  5. Step 5. When you are done, place the bar back in the rack.

Frequently asked questions

What is the primary muscle group targeted by the reverse triceps bench press?

The movement isolates the triceps brachii by utilizing a supinated grip. The underhand position shifts the mechanical load to emphasize the medial and outer heads of the triceps.

How should I position my hands on the barbell for this exercise?

Use a shoulder-width underhand grip with palms facing toward your face. Ensure your wrists remain neutral and do not hyperextend under the weight of the bar.

What is a common mistake to avoid during the eccentric phase?

Avoid flaring the elbows outward, which places unnecessary stress on the shoulder joints. Keep the elbows tucked close to the torso to maintain tension on the triceps throughout the lift.

What is a suitable alternative for beginners who find the barbell version difficult?

Beginners can use a light EZ-bar or dumbbells to reduce wrist strain. These tools allow for a more natural range of motion while building the foundational strength required for the straight barbell.

How should I program this exercise into a strength routine?

Perform 3 to 4 sets of 8 to 12 repetitions to prioritize hypertrophy. This exercise is best used as a secondary movement after heavy compound presses.

Sample sets & reps for Reverse Triceps 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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