Arms · Barbell
Barbell Reverse Close Grip Bench Pres
How to do the barbell reverse close grip bench pres, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie on a bench and grip the barbell narrower than shoulder-width with an underhand (reverse) grip. Lower the bar to your lower chest, keeping your elbows tucked, then press back up by driving through your triceps and upper chest.
- 1Triceps and upper chest taking the load with the reverse grip
- 2Elbows staying tucked close to your body
- 3Tight core and stable shoulders throughout
Common mistakes
- Flaring your elbows or letting your wrists bend back
- Bouncing the bar off your chest or arching hard
- Letting your shoulders roll forward during the press
Muscles worked
The barbell reverse close grip bench pres mainly works the triceps, upper chest, and mid chest, with the lower chest and front delts assisting.
- TricepsPrimary
- Upper ChestPrimary
- Mid ChestPrimary
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the barbell reverse close grip bench pres for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.