10 Best Reverse Triceps Bench Press Alternatives for When You Lack a Barbell

The Reverse Triceps Bench Press is done lying on your back with a barbell. Ranked closest by our scoring: the Barbell Reverse Close-grip Bench Press, the Barbell Lying Close-grip Press and the Close-grip Barbell Bench Press.

Reverse Triceps Bench Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Reverse Triceps Bench Press

The steps for the Reverse Triceps Bench Press itself, so you can judge how close each substitute below really is.

Triceps, with chest, shoulders · Barbell · Advanced · Compound

  1. Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.
  2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
  3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  4. Repeat the movement for the prescribed amount of repetitions.
  5. When you are done, place the bar back in the rack.

The 10 Best Reverse Triceps Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Reverse Triceps Bench Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Reverse Close-grip Bench PressPlay demonstration

    1. Barbell Reverse Close-grip Bench Press

    99% match

    Triceps · Intermediate · Compound

    Pick this when you want an easier version that still works the triceps.

    • Barbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the barbell with a reverse grip, hands shoulder-width apart.
    3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
    4. Slowly lower the barbell down towards your chest, keeping your elbows close to your body.
    5. Pause for a moment when the barbell is just above your chest.
    6. Push the barbell back up to the starting position, fully extending your arms.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Reverse Triceps Bench Press
    • Primary muscle: triceps, the same as the Reverse Triceps Bench Press
    • Equipment: free weights, the same as the Reverse Triceps Bench Press
    • Body position: lying on your back, the same as the Reverse Triceps Bench Press
  4. EZ Barbell JM Bench PressPlay demonstration

    4. EZ Barbell JM Bench Press

    97% match

    Triceps · Advanced · Compound

    A good swap when you have an EZ bar to work with, and it still works the triceps.

    • Ez-barbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the ez barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lower the barbell to your chest, keeping your elbows tucked in close to your body.
    4. Push the barbell back up to the starting position, fully extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Reverse Triceps Bench Press
    • Primary muscle: triceps, the same as the Reverse Triceps Bench Press
    • Equipment: free weights, the same as the Reverse Triceps Bench Press
    • Body position: lying on your back, the same as the Reverse Triceps Bench Press

Reverse Triceps Bench Press FAQ

What muscles does Reverse Triceps Bench Press work?

The Reverse Triceps Bench Press primarily drives elbow extension, so the triceps brachii (long, lateral, and medial heads) is the main mover. Secondarily it recruits the anterior deltoid and pecs for stabilization. Cue: keep elbows tucked and extend through the elbow joint to maximize triceps activation.

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