CLOSE-GRIP REVERSE BENCH PRESS

HOW TO DO CLOSE-GRIP REVERSE BENCH PRESS

HOW TO DO

Setup:

1. Lie flat on a bench with your feet planted firmly on the ground.

2. Position yourself under a barbell rack and adjust the barbell to a comfortable height within arm’s reach.

Grip and Hand Placement:

1. Reach up and grip the barbell with both hands using an underhand grip (supinated grip). Palms should face towards your head, and fingers wrapped around the bar.

Starting Position:

1. Lift the barbell off the rack and hold it directly over your chest with arms fully extended.

Execution:

1. Inhale and lower the barbell towards your chest in a controlled manner. Keep elbows close to your body.

2. Lower the bar until it touches your chest or nearly touches it, maintaining a slight arch in your lower back.

Pushing Phase:

1. Exhale and push the barbell back up to the starting position by extending your arms. Focus on using your triceps for the movement.

Repeat:

1. Perform the desired number of repetitions while maintaining proper form and control.

TIPS AND CONSIDERATIONS:

• Start with lighter weight until you’re comfortable with the exercise, as it can be more challenging on the triceps.

• Maintain wrist alignment with your forearms for proper wrist position.

• Focus on squeezing your triceps at the top to fully engage the muscles.

• Keep the movement stable and controlled to reduce injury risk.

• Ensure proper form before adding heavier weights.

BENEFITS:

• Triceps Emphasis: This variation targets the triceps strongly due to the narrow grip and underhand hand position, aiding in triceps muscle development.

• Variety and Novel Stimulus: Introducing a unique movement pattern activates different muscle fibers compared to traditional chest exercises, promoting well-rounded muscular development.

MUSCLE GROUPS

Primary:

Chest

Equipment:

Barbell