Reverse Grip Bench Press: Triceps Focus, Benefits, and Proper Form

How do you do reverse grip bench press for triceps?

The reverse grip bench press is a powerful variation that shifts emphasis from the chest and shoulders to the triceps brachii, performed by using a supinated (palms-facing-you) grip on the barbell while maintaining standard bench press mechanics.

Understanding the Reverse Grip Bench Press

The reverse grip bench press, also known as the supinated grip bench press, is a less common but highly effective upper body exercise. Unlike the traditional pronated (palms-away) grip, this variation involves gripping the barbell with your palms facing towards you. While it still engages the pectoralis major and anterior deltoids, the altered grip position significantly increases the recruitment of the triceps brachii, making it an excellent exercise for targeting arm strength and hypertrophy.

Anatomical Focus: Why It Targets Triceps

The primary reason the reverse grip bench press emphasizes the triceps lies in the biomechanics of the supinated grip and the resulting joint angles.

• Elbow Extension: The triceps brachii is the primary muscle responsible for elbow extension. With a reverse grip, the elbows are often tucked closer to the body throughout the movement, which naturally places the triceps in a more advantageous position for force production during the pressing phase.
• Shoulder Internal Rotation: The supinated grip encourages greater internal rotation at the shoulder joint during the press. This slight change in shoulder mechanics can reduce the involvement of the pectoralis major and anterior deltoid as primary movers, forcing the triceps to take on a larger share of the load to extend the elbows and drive the bar upwards.
• Reduced Anterior Deltoid Contribution: While still active, the anterior deltoid's contribution as a prime mover can be slightly diminished compared to a traditional bench press, further isolating the triceps as the dominant extensor.

Step-by-Step Execution

Proper form is paramount for both effectiveness and safety when performing the reverse grip bench press.

• Setup:
  • Lie supine on a flat bench, ensuring your eyes are directly under the barbell.
  • Plant your feet firmly on the floor, maintaining a stable base.
  • Arch your lower back slightly, retracting and depressing your shoulder blades (scapular retraction) to create a stable platform and protect the shoulders. This also helps elevate the chest slightly.
• Grip:
  • Reach up and grasp the barbell with a supinated (underhand) grip, palms facing towards your face.
  • A grip slightly narrower than shoulder-width is typically optimal for triceps engagement, often just outside shoulder-width. Experiment to find a comfortable and effective width that doesn't strain the wrists or elbows.
  • Ensure your thumbs are wrapped securely around the bar (thumbless grip is not recommended for safety).
  • Your wrists should be relatively straight, avoiding excessive extension or flexion.
• Unracking the Bar:
  • Take a deep breath, brace your core, and unrack the bar with straight arms, holding it directly over your chest.
• Descent (Eccentric Phase):
  • Slowly and in a controlled manner, lower the barbell towards your lower chest or upper abdomen.
  • Keep your elbows tucked relatively close to your body throughout the descent, pointing towards your feet. This maintains tension on the triceps.
  • Maintain tension in your lats to control the bar path and provide shoulder stability.
  • Lower the bar until it lightly touches your chest or just above it, ensuring a full range of motion without bouncing.
• Ascent (Concentric Phase):
  • Explosively press the barbell upwards by extending your elbows, driving through your triceps.
  • Maintain your stable base and shoulder blade position.
  • Press the bar back to the starting position directly over your chest, fully extending your elbows without locking them out excessively.
  • Exhale as you press the bar upwards.
• Breathing:
  • Inhale as you lower the bar (eccentric phase).
  • Exhale as you press the bar up (concentric phase).

Benefits Beyond Triceps Isolation

While excellent for triceps, the reverse grip bench press offers additional advantages:

• Improved Shoulder Health: The supinated grip and tucked elbows can place less stress on the anterior capsule of the shoulder compared to a wide-grip pronated bench press, potentially making it a more shoulder-friendly option for some individuals.
• Enhanced Lockout Strength: Strong triceps are crucial for the lockout portion of many pressing movements. This exercise directly builds strength in that range of motion.
• Variety and Novel Stimulus: Incorporating variations into your training prevents plateaus and provides new stimuli for muscle growth and strength adaptation.
• Carryover to Other Lifts: The triceps strength built from this exercise translates well to other pressing movements like overhead press, push-ups, and even traditional bench press, improving overall pressing power.

Common Mistakes to Avoid

To maximize effectiveness and minimize injury risk, be mindful of these common errors:

• Using Too Much Weight: Prioritize form over load, especially when learning the movement. Excessive weight can lead to wrist strain, elbow discomfort, or loss of control.
• Flaring Elbows Out: Keeping elbows tucked is crucial for triceps engagement and shoulder safety. Flaring them out shifts emphasis back to the chest and shoulders and can strain the shoulder joint.
• Bouncing the Bar: Do not bounce the bar off your chest. This reduces triceps tension and increases injury risk. Control the eccentric phase.
• Improper Wrist Position: Allowing wrists to hyperextend (bend backward excessively) can cause pain and injury. Keep them relatively straight and stacked over the bar.
• Lack of Scapular Retraction: Failing to retract and depress the shoulder blades compromises stability and can increase shoulder impingement risk.
• Thumbless Grip: While some advanced lifters use it, the thumbless grip (suicide grip) is highly dangerous with a reverse grip due to the increased risk of the bar rolling out of your hands. Always wrap your thumbs.

Programming Considerations

The reverse grip bench press can be incorporated into your training program as a primary triceps exercise or a supplemental pressing movement.

• Rep Ranges: Typically, 3-4 sets of 6-12 repetitions work well for hypertrophy, while lower reps (4-6) can focus on strength.
• Placement: It can be performed after your main compound chest exercise (e.g., traditional bench press) or as a standalone triceps-focused compound movement on an upper body or push day.
• Progressive Overload: Like any exercise, aim for progressive overload by gradually increasing weight, reps, or sets over time, provided form is maintained.

Who Should Consider It?

• Individuals looking to specifically target triceps strength and hypertrophy.
• Those seeking a bench press variation that is potentially more shoulder-friendly.
• Athletes or lifters looking to improve lockout strength in other pressing movements.
• Anyone wanting to add variety and a new stimulus to their upper body training.

Conclusion

The reverse grip bench press is a valuable addition to any well-rounded strength training program, particularly for those prioritizing triceps development and seeking a unique pressing stimulus. By understanding its biomechanics and adhering to proper form, you can effectively leverage this exercise to build stronger, more resilient triceps and enhance overall pressing capabilities. Integrate it thoughtfully into your routine to unlock its full potential.