EZ Bar Reverse Grip French Press

A specialized triceps isolation exercise using a reverse grip on an EZ-bar, creating a unique angle of resistance and different stimulus than standard French press variations.

Instructions

1. Lie flat on a horizontal bench with your feet flat on the floor.
2. Hold an EZ-bar above your chest with your arms fully extended, using a pronated grip (palms facing toward you), with hands at shoulder-width or slightly narrower.
3. Keep your core tight and your head resting comfortably on the bench.
4. Keeping your upper arms stationary and perpendicular to the ground, slowly lower the bar by bending your elbows.
5. Lower the bar in a controlled arc until it approaches the top of your head or just behind your forehead.
6. Pause briefly at the bottom position, feeling the triceps stretch.
7. Press the bar back up to the starting position by extending your elbows and contracting your triceps.
8. Repeat for your desired number of repetitions.

Tips

• The reverse grip shifts the angle of resistance compared to the standard (supinated grip) French press, creating different stimulus.
• Keep your upper arms perpendicular to the floor throughout; allowing them to drift forward reduces triceps involvement.
• The EZ-bar’s angled grip accommodates the reverse grip better than a straight barbell and reduces wrist strain.
• This variation is often less stable than the traditional French press; use lighter weight and focus on control.
• Control the eccentric (lowering) phase; this is where significant muscle growth stimulus occurs.
• This variation is excellent for addressing weak points in the triceps development and preventing overuse injuries.
• Pair with standard French press variations to ensure comprehensive triceps development.