Underhand Grip Tricep Bench Press
Underhand grip shifts emphasis onto the triceps while still training the pressing pattern.
ArmsIntermediateStrengthPress
At a glance
| Muscles worked | Primary: triceps. Secondary: chest, shoulders |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Lie on a bench and grip the bar with an underhand (supinated) grip.
- Lower the bar toward the lower chest with elbows close.
- Press back to full extension.
- Keep the core braced.
- Repeat for desired reps.
Equipment
- Barbell
- Bench
Coaching tips
Benefits
Underhand grip shifts emphasis onto the triceps while still training the pressing pattern.
Common mistakes
Avoid excessive wrist strain or flaring the elbows.
Make it harder
Increase weight or slow the eccentric.
Make it easier
Use a neutral-grip bar or lighter load.
Breathing
Inhale as you lower, exhale as you press.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.