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Reverse Triceps Bench Press

Exercise Data

Type: Strength
Main Muscle Worked: Triceps
Other Muscles: Chest, Shoulders
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Push
Your Rating: 


8.1

Out of 10

Excellent

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Reverse Triceps Bench Press Images

Reverse Triceps Bench Press
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Reverse Triceps Bench Press
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Reverse Triceps Bench Press
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Reverse Triceps Bench Press Guide

Main Muscle: Triceps

  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.

Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall around the area between the sternum and upper abs.

Variation: This exercise can also be performed with an e-z bar using the inner handle as well as dumbbells.



Alternative Exercises For Reverse Triceps Bench Press

Dip Machine

Muscle Targeted: Triceps

8.9

Out of 10

7.7

Out of 10

Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this tip helpful

Tip: Reverse Triceps Bench Press

Exercise Rating
10/10

Apr 3, 2014 3:16 PM: Easily my favorite tricep workout. I would advise not doing heavy weight without a spotter.



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of people found this review helpful

Review: Reverse Triceps Bench Press

Exercise Rating
10/10

Jan 23, 2014 11:00 AM: Great exercise! Not for dudes new to the gym or guys that don't really know what they are doing! You can and will get Hurt!!!



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of people found this tip helpful

Tip: Reverse Triceps Bench Press

Exercise Rating
7/10

Dec 20, 2013 4:40 PM: They need to make a video/page for the wider reverse grip bench press for the upper chest



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of people found this review helpful

Review: Reverse Triceps Bench Press

Exercise Rating
1/10

Jun 1, 2013 5:13 PM: Absolutely awful. If you want to remain free from injury, then it is highly advised that you avoid this lift.



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of people found this review helpful

Review: Reverse Triceps Bench Press

Exercise Rating
10/10

Dec 27, 2012 2:42 PM: Good but not for beginners



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of people found this review helpful

Review: Reverse Triceps Bench Press

Exercise Rating
1/10

Oct 31, 2012 10:57 AM: injury maker, same as squat on smith machine



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of people found this review helpful

Review: Reverse Triceps Bench Press

Exercise Rating
6/10

Jun 14, 2012 10:38 PM: This is a great exercise for power/mass-building, but I rated it so low because of the pain/injury to my wrists especially, but also some to the elbows. Your body/arms were not designed/made for this type of movement; they're just simply not.
BUT if you are injury-free and have especially good...+See More



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of people found this review helpful

Review: Reverse Triceps Bench Press

Exercise Rating
10/10

Mar 12, 2012 9:34 AM: NC



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of people found this review helpful

Review: Reverse Triceps Bench Press

Exercise Rating
3/10

Nov 25, 2011 6:51 AM: completely useless and leaves u prone to injuries



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of people found this tip helpful

Tip: Reverse Triceps Bench Press

Exercise Rating
10/10

Sep 1, 2011 12:33 PM: Worth trying for bench pushing variation. Ã



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