Lie on a bench with a barbell racked above. Grip the barbell with a reverse grip, hands shoulder-width apart.
Execution
Unrack the barbell, lower it toward your chest while maintaining control, then press it back up by engaging your chest and arms. Repeat for the desired reps.
Equipment required
Bench Press
Target muscles
Chest, Triceps
More Detailed Information
Close-Grip Reverse Bench Press
How to Do:
Setup
Lie flat on a bench with a barbell placed on the rack above. Position your hands on the barbell using a reverse grip (palms facing you) and place them shoulder-width apart.
Starting Position
Unrack the barbell carefully, extending your arms fully so the barbell is directly above your chest. Keep your elbows tucked close to your body for better control.
Lower the Barbell
Slowly lower the barbell towards your chest while maintaining the reverse grip. Keep your wrists stable and aligned with your forearms. Inhale as you descend.
Press Up
Press the barbell back up to the starting position by engaging your chest, triceps, and biceps. Exhale as you complete the lift.
Repeat
Perform the desired number of repetitions, maintaining steady control and proper form.
Benefits:
The Close-Grip Reverse Bench Press is an excellent exercise for targeting the upper chest and triceps. The reverse grip shifts emphasis to the biceps and reduces shoulder strain, making it suitable for those with shoulder discomfort. This movement also engages the front deltoids and improves grip strength. It’s a great addition to your chest workout for variety and to build upper body strength.
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