by Chris DeLeon
One of my greatest sources of pride in the physique competitions I have entered thus far is when I managed to have the best triceps in my class. I give a large share of the credit for this accomplishment to a little-known exercise called the reverse grip triceps bench press.
Most gym goers are unaware of the lift or don’t realize the benefits of utilizing it. Even those who have been lifting for years are sometimes caught off guard when asked about the reverse grip triceps bench press.
“My favorite triceps exercises are the skull crusher and close grip bench,” student Ryan Scribner, who can regularly be seen lifting in the gym, said when asked to name the best triceps exercises.
The two exercises listed by Scribner are both very effective for developing triceps, but there was one important exercise that went unmentioned.
“I’ve seen the reverse grip triceps bench press, but I’ve never incorporated it into my workouts,” Scribner said.
This is not surprising. I have been lifting weights for two decades and yet only became aware of the exercise within the last few years.
Those who typically are aware of the exercise and use it regularly in strength and mass building phases, are bodybuilders and physique competitors. That fact alone is quite telling about the value the exercise has when it comes to building lean muscle.
“The reverse grip triceps press is probably one of the better exercises for triceps,” Sarah Williams, a female bodybuilder attending CMU, said. “Because the grip is different, you target the muscle differently and involves more of the inner triceps than other triceps moves.”
“It helps build overall strength and all around triceps shape. It helps volume tremendously because you can push more weight comfortably even as you engage the stabilizer muscles,” Williams said.
With the effectiveness of the lift established, here is how to properly perform it:
Lie on a flat bench with a close, supine grip (palms up). Lift the bar from the rack and hold it straight over you with arms extended. Slowly lower the weight, keeping the elbows tucked in close to your sides, until your upper arms are parallel to the floor. At this point the bar should be nearly even with the base of your sternum. After a brief pause, use your triceps to push the weight back up until your arms are extended again.
Now for a note of caution. It is wise to use a spotter when initially learning this exercise. As with all exercises, it is important to focus on using correct form in order to get the most benefit from the exercise as well as avoid injury.
If you are looking for something to boost your gains or are merely looking for something new to try, I encourage you to give it a go. The results will have you hooked.
