How to Do a Reverse Barbell Bench Press

Everyone knows the basics of a bench press, and how they are a top-notch exercise to develop the chest muscles. The standard bench press has its strengths and weaknesses. However, the reverse barbell bench press can alleviate these weaknesses. Ideal for starting out a triceps exercise regimen, this press helps balance out not only your triceps, but also your anterior deltoids.

Difficulty: Moderately Easy

Instructions

1. Lie flat and face-up on the bench, with your feet flat on the floor and your legs bent.

2. Take hold of the barbell in reverse: your palms facing back behind you, and your thumbs pointed out to the side. At the same time, have your spotter get into position.

3. Squeeze your triceps, and slowly lower the weight down to just above your chest, making sure to keep it directly above your sternum. Keep your elbows close to your sides.

4. Lift your barbell back to your starting position, while continuing to squeeze your triceps. Continue the motion slowly and smoothly, taking special care not to bounce the barbell off your chest.

5. Repeat as necessary for your level of fitness.

Tips & Warnings

• Consult with your own professional trainer if you have any questions about this exercise.
• Never perform this exercise without a spotter.

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