Reverse Grip Bench Press For Triceps
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Lie on a flat bench with a rack and grab the barbell with a standard overhand grip.
Reverse grip bench press for triceps. Before i break down the exercise technique in greater detail here s a brief description of how to do the reverse grip bench press. Quote i m using the reverse grip bench every second or third tricep workout. Bench press this reverse grip press hits the lateral and medial head of the triceps the mid range resistance curve.
I include one press movement for my tris every workout and i alternate between dips close grip and reverse grip. With reverse grip benching you may find holding the bar problematic at times. Why is my reverse grip bench 235 lbs better than my normal bench press 225 hope to hear from other t nation posters on this.
Though the reverse grip bench press also hits the upper pec harder especially when moving the hands slightly wider than shoulder width. Reverse grip bench press lying on a flat bench grasp the bar with a supinated reverse grip hands shoulder width apart and thumbs around the bar. I ve never tried reverse wide grip normal bench press grip for upper chest because i don t have a spot and i m not trying to unrack the weight with that grip but i ve definitely seen some pretty big guys doing this exercise on there chest day.
Unrack the weight lower the bar to your chest then switch your grip from an. In the same fashion as the normal bench press the reverse grip primarily targets the chest muscles with an additional stimulus being placed upon the shoulders and triceps. If your goal is to get the most out of your triceps during your reverse grip bench press session i recommend using a closer grip.
The main difference between this exercise and the standard bench press is that the grip is underhand not overhand. I also do regular close grip bench press but i feel the reverse closed grip hits my triceps harder. The reverse grip bench press is a popular barbell exercise targeting the chest triceps and forearms.
This helps target both the upper chest and the triceps. Reverse grip bench press for triceps just like a standard flat bench press the rgbp utilizes the triceps in addition to pec muscles to push the weight.
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