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Reverse Triceps Bench Press

A intermediate strength exercise for the triceps, done with a barbell.

Reverse Triceps Bench Press: starting positionReverse Triceps Bench Press: finishing position
Main muscles
Triceps
Also works
Chest and Shoulders
Equipment
Barbell
Level
Intermediate
Type
Compound
Movement
Push

How to do the Reverse Triceps Bench Press

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

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Reverse Triceps Bench Press

Questions

What muscles does the Reverse Triceps Bench Press work?

Mainly the triceps, with the chest and shoulders helping.

Is the Reverse Triceps Bench Press good for beginners?

It's rated intermediate. Beginners can build up to it with Close-Grip Barbell Bench Press first.

What can I do instead of the Reverse Triceps Bench Press?

Good alternatives that train the triceps: Decline Close-Grip Bench To Skull Crusher, One Arm Floor Press, Close-Grip Barbell Bench Press or Incline Barbell Triceps Extension.

How many sets and reps of the Reverse Triceps Bench Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).