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Barbell Reverse Close-grip Bench Press

Barbell Reverse Close-grip Bench Press

The Barbell Reverse Close-grip Bench Press is an effective compound exercise that targets the triceps, chest, and shoulders. This exercise is performed by lying on a flat bench with a barbell held with a grip slightly narrower than shoulder-width apart. However, unlike traditional bench press variations, the palms are facing towards you, which is the reverse grip. This grip places more emphasis on the triceps muscles, giving them a great workout. By performing the Barbell Reverse Close-grip Bench Press, you can effectively strengthen and tone your upper body muscles. The triceps, being the primary muscle involved in this exercise, will benefit from increased size and definition. Additionally, the chest muscles are also engaged during this movement, further enhancing upper body strength and aesthetics. The shoulders act as stabilizers during the exercise, contributing to overall shoulder stability and strength. Incorporating the Barbell Reverse Close-grip Bench Press into your workout routine can help you achieve well-rounded upper body development. It is important to note that proper form and technique should always be prioritized to avoid any potential strain or injury. It is also recommended to start with lighter weights and gradually increase the resistance as you become more comfortable and proficient with the exercise. Always remember to warm up adequately before attempting this or any other exercise to prevent injury and optimize performance.

Instructions

  • Start by lying flat on a bench with your feet flat on the ground.
  • Grab the barbell with a close grip and lift it off the rack, holding it with your arms fully extended.
  • Lower the barbell slowly towards your chest, keeping your elbows tucked in and your wrists straight.
  • Pause for a moment when the barbell is just above your chest, and then push it back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core and keep your back flat against the bench to maximize stability.
  • Use a close-grip to specifically target your triceps muscles.
  • Lower the barbell slowly and under control to effectively work the muscles.
  • Incorporate progressive overload by gradually increasing the weight lifted over time.
  • Don't forget to breathe properly during the exercise to ensure a constant flow of oxygen to your muscles.
  • Perform the exercise in a controlled and deliberate manner, avoiding any rapid or jerky movements.
  • Listen to your body and adjust the weight and intensity according to your fitness level and capabilities.
  • Ensure a full range of motion by lowering the barbell until it touches your chest before pressing it back up.
  • If you experience any discomfort or pain, stop the exercise and consult with a fitness professional.

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