Reverse Triceps Bench Press

A bench press variation using a supinated grip that isolates the triceps while the body is in a horizontal pressing position.

Instructions

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 and perpendicular to the floor. This is your starting position.
2. As you breathe in, lower the bar slowly until you feel it touch your middle chest. Keep your elbows close to your torso at all times to maximize triceps involvement.
3. After a second pause, press the bar back to the starting position as you breathe out, driving through your triceps. Lock your arms in the contracted position and hold for a second.
4. Lower the bar again with controlled tempo, taking at least twice as long on the descent as the ascent.
5. Repeat for the prescribed number of repetitions.
6. When finished, place the bar back in the rack safely.

Tips

• Maintain a supinated (underhand) grip throughout to emphasize triceps
• Keep elbows tucked close to your body, not flared out
• Move the bar in a controlled manner with a slower eccentric phase
• Use a weight that allows for proper form before increasing load
• Avoid arching your back excessively; maintain stable contact with the bench
• Cue yourself to “press with your triceps” rather than thinking of it as a chest press