Reverse Triceps Bench Press

What it is

This barbell pressing exercise is performed lying on a flat bench. Using a reverse grip, you effectively isolate and strengthen your triceps. Your chest and shoulders will also contribute to the powerful pushing movement.

Technique tips

• Use a close, supinated grip (palms facing you) for optimal triceps activation.
• Keep your elbows tucked close to your torso throughout the entire movement.
• Lower the barbell slowly and with control until it lightly touches your mid-chest.
• Aim for a controlled descent that is twice as long as the upward push.
• Inhale as you lower the bar and exhale powerfully as you press it up.
• Fully extend your arms at the top for a complete triceps contraction.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.