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Barbell Close-Grip Reverse-Grip Bench Press
Barbell close-grip reverse-grip bench press targets triceps, upper chest, and front shoulders to build arm strength and pressing power; uses supinated narrow grip for triceps emphasis on flat bench.
About Exercise
Equipment
Barbell, Flat Bench, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps, Chest
Secondary Muscles
Biceps
Accessory Muscles
Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Chest
8/10Upper Chest
Shoulders
6/10Anterior Delts
Biceps
3/10Forearms
2/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Lie flat on a bench with feet planted shoulder-width, eyes under the bar. Grip barbell supinated at shoulder-width or narrower, thumbs wrapped.
- Retract shoulder blades and engage core.
- Unrack bar with spotter help, arms extended over lower chest.
- Inhale and lower bar controlled to lower chest, elbows tucked at 30 degrees.
- Pause briefly at bottom.
- Exhale and press bar up, extending arms without locking elbows.
- Rack bar securely after reps.
Coaching Tips
Form Cues
- Elbows tucked tight
- Drive with triceps
- Shoulders retracted down
- Wrists straight neutral
- Core braced stable
Breathing
Inhale during lowering phase; brace core and exhale forcefully during press.
Tempo
3-1-1
Range of Motion
Lower bar to touch lower chest or upper abdomen; press to full arm extension above chest without elbow lockout.
Safety
Safety Notes
- Use spotter or safety pins set just below chest
- Start with light weight to master grip
- Avoid wrist deviation; use wraps if needed
- Stop if sharp wrist or elbow pain occurs
Spotting
Spotter positions hands under bar at chest level for failed reps; assist unracking if needed. Use power rack safeties for solo training.
Common Mistakes
- Flaring elbows wide
- Bouncing bar off chest
- Overly narrow grip straining wrists
- Incomplete arm extension
- Arching back excessively
When to Avoid
- Acute wrist strain
- Shoulder impingement
- Elbow tendonitis
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist extension neutral
Build Up First
- Master basic bench press form
- Comfort with supinated grip on presses
Also known as
Reverse Close-Grip Bench Press, Close Reverse Bench Press, Supinated Close-Grip Press
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