Arms / Intermediate / Compound (multi-joint)

Reverse Band Bench Press

A barbell exercise for the triceps, with the chest, forearms and lats assisting.

At a glance

Primary

Triceps

Secondary

Chest, Forearms & grip, Lats, Upper back (rhomboids, mid/lower traps), Front delts, Serratus anterior

Equipment

Barbell, Resistance band, Bench

Movement pattern

Horizontal push

Level

Intermediate

Type

Arms, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell.
2. Lie on the bench, tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
3. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

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