Smart Workout Diary

Barbell Reverse Tricep Bench Press

The barbell reverse-grip triceps bench press is a supine pressing exercise performed with an underhand grip on a barbell. It trains the triceps along with the chest and front shoulders, while requiring controlled shoulder and wrist positioning. It can support upper-body pressing strength and triceps development.

Demonstration

Barbell Reverse Tricep Bench Press — demonstration 1
Barbell Reverse Tricep Bench Press — demonstration 2

Instructions

  1. Set a barbell on a bench press rack at a manageable height and lie on the bench with your eyes under the bar, feet planted firmly on the floor.
  2. Grip the bar underhand with palms facing toward you and hands about shoulder width apart. Keep your wrists as straight as possible and squeeze the bar securely.
  3. Unrack the bar with straight arms, then position it over your lower chest while keeping your shoulder blades gently pulled back and down.
  4. Lower under control toward the lower chest, keeping the elbows reasonably close to your sides and the forearms close to vertical.
  5. Press the bar upward by extending the elbows until the arms are straight, without forcefully locking or allowing the shoulders to roll forward.
  6. Re-rack safely after the set. Use a spotter or safety arms when available, especially while learning the reverse grip.
Muscle Group
Triceps
Other Muscle Groups
Chest, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Start light: the underhand grip can feel less secure than a standard bench-press grip, so learn the path with a light load.
  2. Keep wrists stacked: avoid letting the bar bend the wrists backward; reduce the load if wrist position cannot be maintained.
  3. Control every repetition: use a smooth descent and press rather than bouncing the bar from the chest.
  4. Use an appropriate setup: rack safety arms or a competent spotter are particularly useful for this exercise.
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