Reverse Grip Close Grip Bench Press Video & Instructions

Reverse Grip Close Grip Bench Press video exercise guide. On this page you'll learn how to do a Reverse Grip Close Grip Bench Press using the correct technique. Below you'll find the Reverse Grip Close Grip Bench Press video, pictures, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video!

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Exercise Instructions:

The reverse close grip bench press is a good mass builder for the triceps! Setup for the exercise by loading the weight on the bar and adjusting the height of the rack (if adjustable). Lay back on the bench and position your feet firmly on the floor. Grasp the barbell with an underhand grip (palms facing your head) with your hands about 8-12 inches apart. Take the weight off the rack. Keeping your elbows tucked in at your sides, slowly lower the barbell down to your middle chest until it's about 1 inch from touching. Contract the triceps and push the barbell back up until your arms are almost fully outstretched. Don't lock the elbows, then repeat the movement for desired reps.

Tips:

The reverse grip bench is a variation of the close grip bench press. Technique is important to make sure that the close grip bench press works the triceps and not the chest/shoulders. Keep your elbows as close to your body as possible during the set. Don't let the bar touch your chest and don't lock your elbows out at the top of the exercise. Focus on the stretch and contraction of the triceps throughout the movement. The mind-muscle connection is really important here, you might want to practice the close grip bench press with no weight until you can engage your triceps as the prime movers for the exercise.