It mainly works your triceps (the back of your upper arms).

This exercise helps build bigger and stronger triceps.

It also makes you stronger at other pressing exercises, like regular bench presses.

It's perfect for people who want bigger arms and more upper body strength.

You should include this exercise in your workouts if you're working on your upper body.

Lie on a bench with your feet flat on the floor. Grip the bar with your hands closer together than you would for a normal bench press, and your palms facing away from you (this is the 'reverse' grip).

Lower the bar slowly to your chest, keeping your elbows tucked in.

Push the bar back up to the starting position, straightening your arms but not locking your elbows.

Keep your back flat against the bench throughout the exercise.

Don't lift too much weight at first. Start with a weight you can easily control.

Focus on doing the exercise correctly, rather than lifting very heavy weights. This helps prevent injuries.

If you feel pain, stop immediately and check your form. You may need to use less weight.

Breathe out as you push the bar up and breathe in as you lower it.

Take breaks between sets to let your muscles rest. Listen to your body; don't push yourself too hard.

Better Grip Strength: Holding the bar with your palms facing you improves your grip. This is helpful for other exercises and everyday activities.

Healthier Shoulders: This exercise helps your shoulder muscles get stronger and more stable. This lowers your chances of getting hurt.

More Balanced Upper Body: It doesn't just work your arms; it also uses other muscles in your chest and shoulders, making your upper body stronger overall.

Improved Upper Body Power and Look: By doing this exercise, you'll build more strength and improve the appearance of your arms and chest.

Grip the bar: Hold the barbell with your palms facing you (this is called a reverse grip). Your hands should be closer together than shoulder-width apart.

Lift it up: Carefully lift the barbell off the rack. Keep your arms straight and the bar over your chest.

Lower it down: Slowly bring the bar down towards your chest. Breathe in as you do this.

Push it back up: Push the barbell back up to the starting position. Breathe out as you push.

Do it again: Repeat steps 4 and 5 as many times as you planned.

Important tip for your shoulders: To keep your shoulders happy, try to keep your elbows close to your sides as you lower the bar. This helps protect your shoulders from getting hurt.

Incline Close-Grip Barbell Bench Press: This exercise is similar to the reverse-grip press, but you'll do it on an incline bench. This changes the focus slightly, working your upper chest and shoulders a bit more along with your triceps. The incline helps keep your shoulders safer too.

EZ-Bar JM Press: This uses a special barbell (EZ-bar) that's curved. This curve is easier on your wrists, making it more comfortable than a straight barbell. It still focuses on your triceps, but with less wrist strain.

Seated Dumbbell Triceps Extensions: This exercise uses dumbbells and focuses directly on your triceps. You sit down to do it, so your chest and shoulders are less involved. It's a great way to isolate and strengthen your triceps.

These exercises all help build strong triceps and improve your upper body strength. Try them out to find what you like best!

Regular Barbell Close-Grip Bench Press: This is a standard exercise that really works your triceps. It helps you get stronger overall in pushing movements.

Reverse Grip Barbell Close-Grip Bench Press: Similar to the regular close-grip bench press, but the grip is reversed (palms facing you). This can slightly change how the muscles are used, possibly adding a little extra challenge.

Incline Barbell Close-Grip Bench Press: Doing this exercise on an angled bench focuses more on your upper chest and shoulders, but your triceps still get a good workout. This is great for overall upper body strength.

EZ Bar Decline Triceps Extension: This uses a special bar that's easier on your wrists. It focuses almost entirely on your triceps, helping you build strength in that specific area. The decline angle adds a unique challenge.

Experiment to find what works best for you! Each exercise is slightly different, so try them all to see which one you like and which one helps you reach your fitness goals, whether that's getting bigger muscles, getting stronger, or just improving your overall fitness.

Keep your back flat on the bench: Avoid arching your back. Lie flat with your lower back pressed against the bench. This prevents back pain and keeps your body stable.

Use a close grip: Don't hold the bar too wide. Bring your hands closer together. This focuses the exercise on your triceps muscles.

Control the weight: Don't rush the movement. Slowly lower the bar to your chest and slowly push it back up. This helps you feel the muscles working and prevents injuries.

Warm up before you start: Do some light exercises to get your muscles ready. This helps prevent injuries and improves your workout.

This exercise focuses on your triceps (the back of your upper arm) and helps build overall upper body power.

Proper form is key to avoid injuries and get the most out of this exercise. Make sure you have a spotter if you are lifting heavy weight. Keep your elbows tucked in close to your sides and lower the bar slowly and steadily to your chest. Push the bar back up using your triceps.

Common mistakes to avoid include arching your back too much (this puts strain on your lower back), letting your elbows flare out (this reduces triceps activation and increases shoulder stress), and bouncing the bar off your chest (this can lead to injuries).

Start with lighter weights to practice your form and gradually increase the weight as you get stronger. Listen to your body and stop if you feel any pain.

To get the best results, include this exercise in your regular workout routine. It works well as part of a balanced strength training program that also includes other exercises for different muscle groups.

Remember to warm up before starting your workout and cool down afterward to prevent muscle soreness and injuries.