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Triceps · Barbell · Intermediate

How to do Extreme Style Barbell Reverse Close-grip Bench Press

The barbell reverse close-grip bench press is a compound exercise that targets the triceps, with secondary emphasis on the chest and shoulders. It involves lying on a bench and pressing a barbell with a reverse (underhand) grip, which shifts more focus to the triceps compared to a traditional bench press.

Extreme Style Barbell Reverse Close-grip Bench Press demonstration
Primary muscle
Triceps
Also works
Chest and Shoulders
Equipment
Barbell
Level
Intermediate
Category
Triceps

How to do Extreme Style Barbell Reverse Close-grip Bench Press, step by step

  1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
  2. Grasp the barbell with a reverse grip, hands shoulder-width apart.
  3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
  4. Slowly lower the barbell down towards your chest, keeping your elbows close to your body. Emphasize extreme control.
  5. Pause for a moment when the barbell is just above your chest.
  6. Push the barbell back up to the starting position, fully extending your arms.
  7. Repeat for the desired number of repetitions.

Muscles worked

Extreme Style Barbell Reverse Close-grip Bench Press works your triceps as the main mover, with help from your chest and shoulders.

Track Extreme Style Barbell Reverse Close-grip Bench Press in SPLYT

Extreme Style Barbell Reverse Close-grip Bench Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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