Arms
The main muscle group listed for this exercise.
Exercise guide
Reverse Triceps Bench Press
Reverse Triceps Bench Press is an intermediate-level arm exercise performed with a barbell.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Arms
No secondary muscle group is listed for this variation.
Strength
Movement pattern: elbow extension. This is an isolation exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Reverse Triceps Bench Press
- Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Decline Close-Grip Bench To Skull Crusher
Decline Close-Grip Bench To Skull Crusher is an intermediate-level arm exercise performed with a barbell.
View exerciseIncline Barbell Triceps Extension
Incline Barbell Triceps Extension is an intermediate-level arm exercise performed with a barbell.
View exerciseLying Close-Grip Barbell Triceps Extension Behind The Head
Lying Close-Grip Barbell Triceps Extension Behind The Head is an intermediate-level arm exercise performed with a barbell.
View exerciseDecline EZ Bar Triceps Extension
Decline EZ Bar Triceps Extension is a beginner-friendly arm exercise performed with a barbell.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Reverse Triceps Bench Press.
What muscles does Reverse Triceps Bench Press work?
Reverse Triceps Bench Press primarily trains the arms.
Is Reverse Triceps Bench Press beginner-friendly?
It is listed as intermediate.
What equipment do I need for Reverse Triceps Bench Press?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.