Reverse Close Grip Bench Press: Technique, Muscles, Benefits, and Programming

How to Do Reverse Close Grip Bench Press

The reverse close grip bench press is an advanced variation of the traditional bench press that emphasizes triceps development and lockout strength by utilizing a supinated (underhand) grip with a narrower hand placement.

Introduction to the Reverse Close Grip Bench Press

The reverse close grip bench press, also known as the supinated close grip bench press, is a powerful compound exercise targeting the triceps brachii with significant involvement from the pectoralis major (chest) and anterior deltoids (shoulders). Unlike the standard close grip bench press which uses a pronated (overhand) grip, this variation flips the hand position, altering the biomechanics and muscle activation patterns, particularly for the triceps. This unique grip can provide a novel stimulus for muscle growth and strength gains, especially in the triceps and the top portion of the pressing movement.

Muscles Worked

This exercise primarily targets the pressing muscles, with a specific emphasis due to the grip.

• Primary Movers:
  • Triceps Brachii: All three heads (long, lateral, medial) are heavily engaged to extend the elbow and lockout the weight. The supinated grip can increase the activation of the long head of the triceps.
  • Pectoralis Major (Sternal and Clavicular Heads): Contributes significantly to the pressing motion, especially in the lower and mid-range.
  • Anterior Deltoid: Assists in shoulder flexion and contributes to the initial push off the chest.
• Synergists & Stabilizers:
  • Serratus Anterior: Helps protract and stabilize the scapula.
  • Rotator Cuff Muscles: Provide shoulder stability.
  • Biceps Brachii: While primarily an elbow flexor, the biceps acts as a dynamic stabilizer due to the supinated grip, especially at the bottom of the movement.
  • Forearm Flexors: Engaged to maintain a strong grip.

Step-by-Step Guide to Performing the Reverse Close Grip Bench Press

Proper form is paramount for both effectiveness and safety.

1. Setup:

   • Bench Position: Lie supine (on your back) on a flat bench with your eyes directly under the barbell. Ensure your feet are flat on the floor, providing a stable base, and your glutes remain in contact with the bench.
   • Scapular Retraction: Actively pull your shoulder blades back and down, creating a slight arch in your upper back. This provides a stable platform and protects your shoulders.
   • Grip Width: Reach up and grasp the barbell with a supinated (underhand) grip. For a "close grip," aim for a grip that is narrower than your shoulder width but not so narrow that your hands are touching. A good starting point is with your hands 6-12 inches apart, or roughly where the smooth part of the knurling ends on most Olympic bars. Your wrists should be straight, not bent back.
   • Elbow Position: Ensure your elbows are tucked closer to your body rather than flaring out wide.
   • Unrack: With the help of a spotter or by carefully pressing, unrack the bar and hold it directly above your chest with your arms fully extended. Take a deep breath and brace your core.

2. Execution (Lowering Phase):

   • Controlled Descent: Slowly and with control, lower the barbell towards your lower chest/upper abdomen area. The supinated grip will naturally guide your elbows to remain tucked close to your torso.
   • Elbow Path: Maintain your elbows tucked close to your sides throughout the descent. Avoid letting them flare out.
   • Bar Path: The bar should descend in a slightly arcing path, touching your body around the bottom of your sternum or slightly lower, depending on your individual biomechanics.
   • Stretch: Lower the bar until it lightly touches your chest or just above it, feeling a stretch in your chest and triceps.

3. Execution (Pressing Phase):

   • Concentric Contraction: Immediately reverse the motion by powerfully pressing the barbell back up to the starting position. Focus on driving through your triceps and pushing the bar straight up.
   • Elbow Extension: Extend your elbows fully at the top, squeezing your triceps, but avoid locking them out with excessive force that could hyperextend the joint.
   • Controlled Movement: Maintain control throughout the entire movement, avoiding any bouncing off the chest.

4. Breathing:

   • Inhale as you lower the bar.
   • Exhale forcefully as you press the bar back up.

5. Spotter:

   • Due to the unusual grip and potential for wrist instability under heavy loads, always use a spotter when performing this exercise, especially when attempting new weights.

Common Mistakes to Avoid

• Too Wide Grip: A grip that is too wide will negate the triceps emphasis and place undue stress on the shoulders.
• Too Narrow Grip: An excessively narrow grip can place significant stress on the wrists and elbows, increasing injury risk and limiting force production.
• Flared Elbows: Letting your elbows flare out during the descent or ascent shifts the emphasis away from the triceps and increases shoulder strain. Keep them tucked.
• Bouncing the Bar: Using momentum from bouncing the bar off your chest reduces muscle activation, compromises form, and can lead to serious injury.
• Excessive Arching: While a slight natural arch is acceptable for stability, an exaggerated arch can place stress on the lower back and shorten the range of motion too much.
• Lack of Control: Rushing the movement or using too much weight compromises form and reduces the effectiveness of the exercise. Focus on a controlled tempo.
• Bent Wrists: Keep your wrists straight and strong to prevent injury and efficiently transfer force to the bar.

Benefits of the Reverse Close Grip Bench Press

• Enhanced Triceps Activation: The supinated, close grip places a unique and intense demand on all three heads of the triceps, promoting hypertrophy and strength.
• Improved Lockout Strength: By strengthening the triceps, this exercise directly translates to improved lockout ability in other pressing movements like the standard bench press.
• Shoulder-Friendly Alternative (for some): For individuals who experience shoulder discomfort with a traditional pronated grip bench press, the reverse grip can sometimes feel more comfortable due to altered shoulder mechanics and internal rotation. However, this is highly individual.
• Novel Stimulus for Muscle Growth: Changing the grip and movement pattern can shock muscles into new growth by challenging them in a different way.
• Increased Biceps Involvement: The supinated grip also engages the biceps as a dynamic stabilizer, offering a subtle benefit not present in traditional benching.

Who Should Consider This Exercise?

• Bodybuilders: Excellent for isolating and developing the triceps, contributing to arm size and definition.
• Powerlifters: Can be used as an accessory movement to specifically target and strengthen the triceps for a stronger lockout in the competition bench press.
• Individuals Seeking Variety: A great way to introduce a new challenge and stimulate muscle adaptation when plateaus are hit with standard variations.
• Those with Specific Shoulder Concerns: While not universally true, some individuals find this variation more comfortable on their shoulders than the traditional bench press. Always consult with a healthcare professional or physical therapist if you have pre-existing conditions.

Programming Considerations

• Rep Ranges: Typically performed for 6-12 repetitions for hypertrophy, or 3-6 repetitions for strength focus.
• Placement in a Workout: Often programmed as a secondary or tertiary exercise after your main compound movements (e.g., after heavy flat bench press or overhead press) on a push day or arm day.
• Progression: Start with a lighter weight to master the form. Gradually increase weight, reps, or sets as strength improves. Consider using chains or resistance bands for accommodating resistance.

Safety and Precautions

• Use a Spotter: Always have a reliable spotter, especially when learning the movement or lifting heavy. The supinated grip can feel less stable, and a spotter is crucial for safety.
• Start Light: Begin with a lighter weight than you would typically use for a standard bench press to get accustomed to the grip and movement pattern.
• Listen to Your Body: Pay close attention to any pain in your wrists, elbows, or shoulders. If you experience discomfort, stop the exercise and reassess your form or consider an alternative.
• Proper Warm-up: Ensure a thorough warm-up for your shoulders, elbows, and wrists before attempting this exercise.

Conclusion

The reverse close grip bench press is a valuable and effective exercise for anyone looking to seriously develop their triceps strength and size, improve pressing lockout, or introduce a novel stimulus to their training. By understanding its unique biomechanics, mastering proper form, and implementing it thoughtfully into your routine, you can unlock significant gains and enhance your overall upper body pressing power. Prioritize safety, maintain control, and enjoy the challenge this dynamic movement offers.