Reverse Band Bench Press

Triceps

Reverse Band Bench Press

LevelIntermediate EquipmentBarbell MechanicCompound ForcePush

A bench press with bands attached from the top of the rack to the bar, so the weight feels lighter at the bottom and heavier at lockout, building triceps and lockout strength.

Powerlifting

Primary musclesTriceps

Secondary musclesChest Forearms Lats Middle Back Shoulders

Energy burned

≈ 29 kcalFor 3 × 8–12, rest 90s · ≈ 5.1 kcal/min

Estimate range 22–37 kcal (±25 %)

Muscle mass worked17 %

Effort during a set8.9 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Lie on a flat bench with your eyes under the bar and bands anchored overhead.
2Plant your feet, pinch your shoulder blades together and take a medium-width grip.
3Unrack the bar over your chest.

How to perform

1Lower the bar under control to your mid chest.
2Keep your elbows tucked about 45 degrees.
3Press the bar back up to straight arms.
4Fight the bands at the top to lock out.
5Repeat for the target repetitions.