Reverse-Grip Barbell Triceps Bench Press
Differentiation: Mechanics
This variation of a Tricep Press is unique. Here is how: you use an Olympic bar. The Olympic bar has a wide weight distribution. This weight distribution engages the lateral head of your tricep. You also hold the Olympic bar with a reverse grip. This type of grip engages the lateral head of your triceps even more. Your chest | and shoulders are no longer involved in the movement.
Starting Position
To get into starting position, do this...
1) Locate a stationary flat bench.
2) Set the Olympic bar on the bench's pegs so it is an arms' length above you.
3) Load plates onto the Olympic Bar.
4) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Lie on your back on the stationary flat bench.
6) Place your feet flat on the floor.
7) Grasp the bar with your hands shoulder-width apart - with your palms facing behind you.
8) Lift the bar off the bench's pegs and move it forward so the bar is directly above your chest.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you bend your elbows to lower the bar, using a controlled movement
3) ...until the bar almost reaches your middle of your chest.
4) Pause for a brief moment
5) This is the ending position.
6) Exhale while forcefully pushing the bar upward
7) ...until your arms are fully extended.
8) Repeat reps for a full set.
9) Return the bar to the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Focus on emphasizing the pushing movement in your triceps.
Avoid flaring your elbows outward, and keep them near your sides. This concentrates the effort in your triceps and not your shoulders and chest.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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