Barbell Reverse Close-grip Bench Press exercise animation (Male)

Barbell Reverse Close-grip Bench Press

Target muscle
Triceps Brachii
Synergist muscles
Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Equipment
Barbell
Body part
Upper Arms
Type
Strength

The barbell reverse close-grip bench press is a triceps-focused pressing variation that primarily targets the triceps brachii, with help from the upper chest (pectoralis major clavicular and sternal heads) and front deltoids. The narrow, underhand (supinated) grip keeps the elbows tucked and shifts more of the work onto the triceps and upper chest than a standard bench press.

How to do the Barbell Reverse Close-grip Bench Press

  1. 1Lie flat on the bench with your eyes under the bar, feet planted on the floor, and shoulder blades pulled down and together.
  2. 2Take an underhand (supinated, palms-toward-your-face) grip about shoulder-width or slightly narrower, wrapping your thumbs around the bar.
  3. 3Unrack the bar with help from a spotter and hold it locked out over your upper chest with your wrists stacked over your elbows.
  4. 4Lower the bar under control toward your lower chest, keeping your elbows tucked close to your sides.
  5. 5Let the bar lightly touch your chest without bouncing, keeping your wrists straight and stable throughout.
  6. 6Press the bar back up by extending your elbows, driving through your triceps until your arms are fully locked out.
  7. 7Complete your reps, then re-rack the bar with the spotter's help and control.

Form tips

  • Keep your elbows tucked close to your torso so the load stays on the triceps rather than drifting onto the shoulders.
  • Keep your wrists straight and braced — the supinated grip can strain the wrists, so avoid letting them bend back under load.
  • Start lighter than your normal bench press; the reverse grip is less stable and harder to control until you adapt.
  • Always use a spotter or set the rack's safety arms — the underhand grip can feel insecure, especially on the unrack and lockout.

Common mistakes

  • Flaring the elbows wide, which shifts tension off the triceps and stresses the shoulders.
  • Letting the wrists bend backward under the supinated grip, which strains the wrist joints and can cause injury.
  • Going too heavy too soon, which makes the less-stable reverse grip hard to control and risks dropping the bar.
  • Bouncing the bar off the chest, which removes triceps tension and adds injury risk.

Frequently asked questions

What muscles does the barbell reverse close-grip bench press work?

It primarily works the triceps brachii, with the upper and lower chest (pectoralis major clavicular and sternal heads) and the front deltoids assisting as synergists.

How narrow should my grip be?

Use about shoulder-width or slightly narrower with an underhand (supinated) grip. A narrower grip emphasizes the triceps, but going too narrow can strain the wrists, so find a comfortable stable width.

Is the reverse close-grip bench press good for beginners?

It can be, but start light. The underhand grip is less stable than a standard bench press, so build confidence with manageable weight and a spotter before loading heavy.

Why use a reverse grip instead of a standard close grip?

The supinated grip keeps the elbows tucked and can place extra emphasis on the triceps and upper chest, giving a different feel and stimulus than a standard overhand close-grip press.

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