What is a reverse grip?

A reverse grip, also known as a supinated grip, means your palms are facing upwards or towards your body, in contrast to a pronated grip where palms face downwards.

Why should I use a reverse grip for triceps exercises?

Utilizing a reverse grip for triceps exercises can potentially increase activation of the medial head of the triceps, reduce shoulder stress for some individuals, enhance mind-muscle connection, and provide a novel stimulus for muscle adaptation.

What are common exercises that use a reverse grip for triceps?

The most common barbell applications for triceps using a reverse grip are the reverse-grip close-grip bench press and reverse-grip skullcrushers (lying triceps extensions).

What are the potential risks or drawbacks of using a reverse grip for triceps?

Potential drawbacks include increased wrist strain, lower initial load capacity compared to a pronated grip, and the critical need for proper form to prevent injury.

How can I ensure safety when performing reverse grip triceps exercises?

To ensure safety, start with lighter weights, prioritize wrist health (using wraps if needed), maintain control throughout repetitions, listen to your body for any pain, and warm up your wrists and elbows thoroughly.

How do you reverse grip a tricep barbell?

To reverse grip a barbell for triceps exercises, position your hands with palms facing upwards (supinated grip), typically with a narrower-than-shoulder-width grip, ensuring your wrists remain neutral and stable throughout the movement.

Understanding the Reverse Grip (Supinated Grip)

The term "reverse grip" refers to a supinated grip, where your palms are facing upwards or towards your body. This contrasts with a pronated grip (palms facing downwards or away from your body), which is more common for many upper body exercises like standard bench presses or overhead presses. When applied to triceps exercises involving a barbell, adopting a reverse grip can alter muscle activation patterns and joint mechanics, offering a distinct stimulus to the triceps brachii.

Why Use a Reverse Grip for Triceps?

Utilizing a reverse grip for triceps exercises on a barbell offers several biomechanical advantages and can shift the emphasis of the movement:

Altered Triceps Activation: While all three heads of the triceps (long, lateral, and medial) are involved in elbow extension, the reverse grip can potentially increase activation of the medial head of the triceps. This is due to the change in forearm rotation, which can influence how the muscle fibers are recruited.
Reduced Shoulder Stress: For some individuals, a reverse grip on exercises like the close-grip bench press can place less stress on the shoulder joint compared to a pronated grip, especially if they have pre-existing shoulder discomfort. This is because the supinated grip often encourages a more tucked elbow position, reducing external rotation and abduction at the shoulder.
Enhanced Mind-Muscle Connection: The different feel of the reverse grip can sometimes help individuals better isolate and feel the triceps working, promoting a stronger mind-muscle connection.
Novel Stimulus: Incorporating variations like the reverse grip provides a novel stimulus to the muscles, which is crucial for continued adaptation and growth, helping to break through plateaus.

How to Execute the Reverse Grip on a Barbell

Proper execution of the reverse grip is crucial for both effectiveness and safety.

Approach the Barbell: Whether you are performing a reverse-grip close-grip bench press or a lying triceps extension (skullcrusher), position yourself correctly relative to the barbell.
Hand Placement: Reach under the barbell with both hands so that your palms are facing upwards (supinated).
Grip Width:
- For reverse-grip close-grip bench press, a grip slightly narrower than shoulder-width is typically used. Your hands should be close enough to emphasize the triceps without causing wrist discomfort.
- For reverse-grip skullcrushers, a similar narrow-to-shoulder-width grip is common. Experiment to find a width that allows for comfortable wrist and elbow alignment.
Thumb Position: It is generally recommended to wrap your thumbs around the bar for safety, especially when pressing heavy weights. While a thumbless (suicide) grip is sometimes used, it carries a higher risk of the bar slipping.
Wrist Alignment: This is critical. Strive to maintain a neutral wrist position throughout the exercise. Avoid excessive wrist extension (bending backwards) or flexion (bending forwards), as this can place undue stress on the wrist joint. Your knuckles should ideally be aligned with your forearms.
Elbow Position: As you grip, allow your elbows to naturally tuck in closer to your body. This inward elbow position is characteristic of reverse-grip triceps exercises and contributes to the triceps emphasis.

Common Reverse Grip Triceps Barbell Exercises

While the reverse grip can be adapted to various exercises, here are the most common barbell applications for triceps:

Reverse-Grip Close-Grip Bench Press: This variation of the bench press primarily targets the triceps, with secondary involvement from the chest (lower pecs) and anterior deltoids. By using a supinated, close grip, the emphasis shifts significantly to the triceps, and it can be a more shoulder-friendly option for some.
Reverse-Grip Skullcrushers (Lying Triceps Extensions): Performed lying on a bench, this exercise isolates the triceps by extending the elbows from a flexed position overhead or behind the head. The reverse grip can alter the feel and potentially the recruitment of the triceps heads, offering a unique stimulus compared to the pronated version.

Benefits and Considerations

Potential Benefits

Targeted Triceps Development: Can provide a unique stimulus, potentially enhancing medial head development.
Reduced Shoulder Strain: May be a more comfortable option for individuals with certain shoulder issues.
Variety for Progression: Offers an alternative to traditional pronated grip exercises, aiding in overcoming plateaus.

Potential Drawbacks and Risks

Wrist Strain: The supinated grip can place increased stress on the wrist joint, especially if wrist mobility is limited or if the grip is too wide or too narrow.
Lower Initial Load Capacity: Due to the altered mechanics and potential wrist discomfort, you may not be able to lift as much weight initially compared to a pronated grip.
Requires Good Form: Proper wrist and elbow alignment are paramount to prevent injury.

Proper Form and Safety Tips

Start Light: Always begin with a lighter weight than you would typically use for pronated grip exercises to allow your wrists and triceps to adapt to the new movement pattern.
Prioritize Wrist Health: If you experience any wrist pain, stop immediately. Consider using wrist wraps for added support, but do not rely on them to compensate for poor form or technique.
Maintain Control: Perform all repetitions in a controlled manner, focusing on the eccentric (lowering) phase and a strong, deliberate concentric (lifting) phase. Avoid relying on momentum.
Listen to Your Body: Pay attention to any unusual pain, especially in the wrists, elbows, or shoulders. Adjust your grip width, reduce weight, or revert to a pronated grip if necessary.
Warm-Up Thoroughly: Ensure your elbows and wrists are adequately warmed up with dynamic stretches and light resistance before attempting heavy sets.

By understanding the mechanics, benefits, and proper execution of the reverse grip on a barbell for triceps, you can effectively incorporate this valuable variation into your training regimen to further enhance triceps development and provide a novel stimulus to your muscles.

A reverse grip (supinated) for triceps exercises positions palms upwards, potentially increasing medial triceps activation and reducing shoulder stress.
Proper execution involves a supinated, typically narrower-than-shoulder-width grip, wrapping thumbs around the bar, and maintaining neutral wrist alignment with tucked elbows.
Common barbell exercises using a reverse grip for triceps include the reverse-grip close-grip bench press and reverse-grip skullcrushers.
Benefits include targeted triceps development and reduced shoulder strain, while potential drawbacks are wrist strain and lower initial load capacity.
Safety is paramount; start light, prioritize wrist health, maintain control, and warm up adequately to prevent injury.

Reverse Grip Triceps Barbell: Technique, Benefits, and Common Exercises