Barbell Reverse Close-Grip Bench Press

준비 자세

1. 01Lie on a flat bench inside a rack with safeties set, or use a spotter; the reverse grip makes unracking risky.
2. 02Take an underhand grip slightly narrower than shoulder width.
3. 03Wrap the thumbs fully around the bar and lock the wrists.
4. 04Set the shoulder blades and plant the feet before unracking.

수행

1. 01Unrack carefully with help and settle the bar over the lower chest.
2. 02Lower the bar under control to the lower chest with elbows tucked close to the torso.
3. 03Keep the wrists straight under the bar throughout.
4. 04Press back up and slightly toward the face to lockout.

체크포인트

• -Thumbs stay wrapped around the bar at all times.
• -Elbows track tight to the ribs, not flared.
• -The bar touches lower on the chest than a standard bench press.
• -Wrists stay stacked, not bent backward.

흔한 실수

• -Unracking alone without a spotter or safeties.
• -Using a false grip, which can let the bar roll out of the hands.
• -Letting the bar drift toward the neck during the press.
• -Going too heavy before the grip position feels stable.