Triceps Press - Reverse Lying
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Triceps Strength Barbell Flat Bench Push Gym
Purpose: This exercise is used to target the triceps muscle to develop size, definition, strength, endurance and power.
Benefits: This exercise works all heads of the triceps.
Lie on a supine (flat) bench. Grasp a barbell, close grip, palms facing down (reverse grip). Raise the barbell straight above your chest. This is your starting position. Lower the barbell slowly to your chest. Keep the elbows close to your body; do not let them flare out to the sides. Keep your feet flat on the floor. Inhale during this movement. Push the barbell, with your triceps, back to the starting position, keeping your feet flat on the floor. Do not arch your back. Exhale during this movement. Repeat for the recommended number of repetitions.
The triceps muscles are straight muscles with three heads. All three heads straighten the elbow while the long head, crossing the shoulder joint also adducts the shoulder (pulls it down from the side) and extends the shoulder (pulls it down from the front).
Step 1
Lie on a flat bench, grasping a barbell, reverse grip. Raise the barbell straight above your chest.
Lie on a supine (flat) bench. Grasp a barbell, close grip, palms facing down (reverse grip). Raise the barbell straight above your chest. This is your starting position.
Step 2
Slowly lower the barbell to your chest.
Lower the barbell slowly to your chest. Keep the elbows close to your body; do not let them flare out to the sides. Keep your feet flat on the floor. Inhale during this movement.
Step 3
Push the barbell back to the starting position.
Push the barbell, with your triceps, back to the starting position, keeping your feet flat on the floor. Do not arch your back. Exhale during this movement.