The reverse triceps push-up is a common exercise. Many consider it a “beginner version” of parallel bars, but biomechanically it is a different movement. It includes the medial and lateral heads of the triceps. The exercise is often used as an auxiliary exercise in strength sports, and even more often in fitness, because it is accessible to beginners and can be used by fairly advanced people too.
The exercise helps to diversify your training, which allows you not to get bored if you are a fitness specialist, and to achieve better muscle development if you are a bodybuilder. It is also suitable for home training; you just need to sit on the sofa and take the starting position. The exercise can be done on a park bench too. In general, it is universal and can be used in both sports and physical education training.
The exercise is considered simple, but has several technical nuances, ignoring which can lead to a person simply wasting time rather than training his triceps.
How to choose a bench for bench press?
When choosing a bench press bench, you need to pay attention to the following indicators:
- materials used - the main parts and frame must be made of high-strength steel. It is better to choose a seat with vinyl upholstery, since it is considered the most durable and reliable;
- functionality - standard benches are designed for highly specialized exercises. However, the presence of rollers can significantly expand the capabilities of the device - they are suitable for performing leg exercises, training the lower back and abs;
- transformation possibilities - if home conditions do not allow installing several exercise machines, you should pay attention to transformers. To develop strength indicators, you can stop at a standard monoblock;
- safety - the bench must be strong and stable enough to withstand heavy weight. The best bench presses have a weight limit of up to 700 kg, but a model with a weight limit of 300 kg is also suitable for home training;
- the adjustment system is an important point, with which the user will be able to independently adjust the equipment to the required parameters. The design must have a system for adjusting the tilt and position of the seat.
What is the simulator for?
A universal bench is one of the main components of any gym. The product has a very simple design. However, this does not prevent you from doing full training on it. At the same time, you don’t need to spend a lot of money on purchasing expensive exercise equipment that can take up a lot of space in your apartment.
Most manufacturers pay a lot of attention to the functionality of their products. Last but not least is ease of use and practicality. For this purpose, the sports simulator can be equipped with additional options. This may include adjusting the angle of the back and seat, a biceps desk, additional racks and barbells. All this will help to work out the main muscle groups during training. The wide range of products presented will allow anyone to choose a product for their needs.
Popular models
An informative review of the best models will help you decide which bench press bench is best to purchase for effective training.
Compact benches
BARFITS for bench press black
Universal bench press bench, adjustable in 12 positions.
The device resembles a regular bench, but it is designed for intense training at home.
It can be used both to form the pectoral muscles and triceps.
In addition, the design is perfect for effectively working out the buttocks, abs, legs and back.
If necessary, the user will be able to choose the optimal tilt of the backrest and seat - playing sports has never been so comfortable.
The design is compact, making it possible to install it even in a small room.
Specifications:
- maximum load - 500 kg;
- frame/upholstery material: steel/artificial leather;
- muscle involved - chest;
- tilt adjustment - yes;
- seat position adjustment - yes;
- weight of the simulator - 21 kg.
Advantages
- simplicity and ease of installation;
- ample opportunities for training;
- the device is safe for the user;
- long service life;
- High-quality and durable materials were used.
Flaws
- It is better to read the instructions first;
- simple functionality;
- The device must be configured to individual parameters.
Domsen Fitness Ds10S black
A folding weight bench, which will be the best solution for people of any size who want to start modeling their figure, as well as maintain their body in ideal condition.
The device has an excellent width, which makes the structure stable and absolutely safe to use.
A nice feature was the upholstery - it is made of soft artificial leather with a high degree of durability.
The material is resistant to mechanical damage and abrasion, which means that the device will retain its original appearance for many years.
The high-density polyurethane foam filler also ensures comfortable operation. It is characterized by excellent elasticity and good shock absorption properties.
Specifications:
- maximum load - 300 kg;
- frame/upholstery material: steel/artificial leather;
- muscle involved - chest;
- tilt adjustment - yes;
- seat position adjustment - yes;
- weight of the simulator - 20 kg.
Advantages
- possibility of intensive training;
- low cost of equipment;
- ergonomics and safety of the design;
- classic exterior design;
- wear resistance of materials.
Flaws
- duration of the warranty period;
- standard delivery set;
- There are cheaper models.
Domsen Fitness Ds10 black
A reliable weight bench with excellent technical performance, capable of withstanding impressive loads.
The model is designed for such effective exercises as shoulder press, chest press, pullover, extension and raise.
To create comfortable operating conditions, the manufacturer has equipped the design with the ability to adjust the seat.
Transport rollers are also available.
The device is relatively light in weight and has compact dimensions - the structure can be installed even in a small room.
Specifications:
- maximum load - 300 kg;
- frame/upholstery material: steel/artificial leather;
- muscle involved - chest;
- tilt adjustment - yes;
- seat position adjustment - yes;
- weight of the simulator - 22 kg.
Advantages
- design versatility;
- non-slip materials are used;
- convenient adjustment system;
- bench stability;
- The product is easy to assemble by hand.
Flaws
- the need to adjust equipment for yourself;
- design for everyone;
- basic equipment.
Press sets (rack and bench)
DFC DBCH2 black
A bench for pressing at home, complemented by height-adjustable racks and special handles for push-ups.
The frame of the product is made of highly reliable and durable steel - it is resistant to mechanical impacts of any kind.
The universal bench is upholstered in faux leather - it looks quite attractive and durable.
To securely fix the exercise machine on the floor, rubber feet are provided, which perfectly hold the equipment and guarantee absolute safety of use.
Specifications:
- maximum load - 200 kg;
- frame/upholstery material: steel/artificial leather;
- muscle involved - chest;
- tilt adjustment - yes;
- seat position adjustment - yes;
- weight of the simulator - 21 kg.
Advantages
- moderate cost of the model;
- nice appearance;
- the design does not take up much space;
- strength of materials;
- long warranty period.
Flaws
- materials may slip;
- dimensions must be taken into account;
- The device needs to be adjusted to suit you.
Torneo bench and stand Liberta G-308 grey/black
A modern bench with racks designed for performing strength exercises with a barbell.
For comfortable work with large weights, the manufacturer has equipped the device with large soft rollers.
As in previous models, artificial leather was used for the seat upholstery.
If necessary, the athlete can change the level of backrest inclination - this will allow him to work out different muscle groups.
The main structural components are strengthened, which makes it possible to increase the maximum weight.
A special feature of the model is the thickness of the filler, which significantly reduces the load on the spine and increases the level of safety of the equipment.
Specifications:
- maximum load - 300 kg;
- frame/upholstery material: steel/artificial leather;
- muscle involved - chest, legs, arms;
- tilt adjustment - yes;
- seat position adjustment - yes;
- weight of the simulator - 20.5 kg.
Advantages
- absence of the slightest clues on the materials;
- high-quality frame design;
- possibility of tilt adjustment;
- nice upholstery;
- ease of assembly.
Flaws
- there is a possibility of slipping;
- the device needs to be customized;
- maintainability of equipment.
Hasttings HastDual Pro
One of the most powerful models on the domestic market of sports structures for strength training at home, complemented by high-strength racks.
The main structural elements are made of strong and durable steel, which can withstand significant loads and does not lose its attractive appearance over time.
The seat back is adjustable vertically and horizontally, which allows users of any size to feel comfortable.
A special powder applied in two layers was used as a coating.
Specifications:
- maximum load - 300 kg;
- frame/upholstery material: steel/artificial leather;
- muscle involved - chest, legs, arms, back;
- tilt adjustment - yes;
- seat position adjustment - yes;
- weight of the simulator - 26 kg.
Advantages
- Convenience of conducting various strength training sessions;
- frame made of high-strength material;
- adjustment in several positions;
- relative compactness of inventory;
- multifunctionality.
Flaws
- equipment weight;
- the importance of proper design setup;
- there is a specific smell.
DFC D37022 black/gray
A classic bench with impact resistant enamel racks designed for bench press use.
The design is stable, ergonomic and easy to use; it allows you to perform many interesting exercises to maintain shape and build muscles.
For example, the user can perform bench press, butterfly, leg extension and bending at the knee joint.
Disks can be used as a load. The barbell and discs of the required weight will have to be purchased separately.
Specifications:
- maximum load - 200 kg;
- frame/upholstery material: steel/artificial leather;
- muscle involved - for all muscle groups;
- tilt adjustment - yes;
- seat position adjustment - yes;
- weight of the simulator - 37 kg.
Advantages
- clear adjustment system;
- excellent maximum load indicator;
- convenience of training;
- acceptable price;
- The device is easy to assemble.
Flaws
- stated warranty period;
- It is important to install the device correctly;
- classic set.
DFC bench and stand DZ005AB black/red
Strength equipment with barbell racks that allows you to perform a wide range of effective exercises for all muscle groups without going to the gym.
The back of the equipment and the seat can be easily adjusted by hand - an excellent option for professional athletes and people who want to create impeccable shape.
The frame is made of steel and painted in an attractive burgundy shade in one coat.
The seat is complemented by quite soft upholstery made of artificial leather - it is not only beautiful, but also very comfortable during use.
Specifications:
- maximum load - 150 kg;
- frame/upholstery material: steel/artificial leather;
- muscle involved - all muscle groups;
- tilt adjustment - yes;
- seat position adjustment - yes;
- weight of the simulator - 28 kg.
Advantages
- high strength of materials;
- the presence of reliable fasteners;
- excellent ergonomics;
- impressive margin of safety;
- easy movement.
Flaws
- there is a slight rubbery smell;
- some design features;
- cost of equipment.
Pioneer Athletic bench with barbell racks white/black
An excellently designed athletic bench for installation in an apartment or house, complemented by height and width adjustable racks, which is designed to perform a wide range of effective exercises with dumbbells and barbells.
This model has an easily adjustable backrest - the user can choose the most comfortable position for himself.
Pins are provided specifically for compact storage of disks - they are located on racks.
The rod is not included in the delivery package; the user can purchase it separately.
Specifications:
- maximum load - 160 kg;
- frame/upholstery material: steel/artificial leather;
- muscle involved - chest;
- tilt adjustment - yes;
- seat position adjustment - yes;
- weight of the simulator - 25 kg.
Advantages
- convenient tilt adjustment;
- elementary assembly;
- stable and durable frame;
- unlimited service life;
- The device can withstand heavy loads.
Flaws
- the device must be customized;
- not the best option for beginners;
- the price is a little high.
Benefits of doing the exercise
Triceps push-ups can be performed by both beginners and experienced athletes involved in CrossFit, bodybuilding or athletics, as everyone can benefit from this exercise personally.
For beginners
For example, beginners should start training triceps with this exercise, and only then move on to heavy dumbbell or barbell presses - this way you will strengthen the joint-ligamentous system, establish neuromuscular connections and tone the arm muscles. After you learn how to properly do push-ups from a bench in the back position due to the isolated work of the triceps, you can move on to dips, bench presses and other exercises. Then you will better understand the biomechanics of these movements and prepare the muscles for more difficult work, minimizing the risk of injury to the elbow or wrist joints. In addition to your triceps, you will also strengthen your front deltoids, lower chest, and abdominal muscles.
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For the pros
More experienced athletes often put reverse-grip push-ups from a bench at the very end of a triceps workout in order to maximally pump it with blood due to isolated training and achieve good muscle separation - each triceps bundle will be drawn and look advantageous in combination with developed biceps and deltoids.
For girls
Reverse push-ups from a bench are very useful for girls and women who have problems with the skin on their hands (cellulite, stretch marks, etc.). Many women generally ignore arm training, citing the fact that they do not want to have huge hypertrophied muscles, like bodybuilders. Of course, this is a general misconception. Bench push-ups for girls are not dangerous in terms of deterioration of the shape of the arms - they will not increase the volume of the arms to monstrous sizes, but they will quickly bring your problem areas into good tone.
conclusions
When planning to purchase a universal bench press at home, you need to remember that:
- the key criteria for choosing sports equipment are safety, the maximum weight that the equipment can support, as well as the materials used;
- Pay special attention to the presence of an adjustment system - the best models have the ability to adjust the tilt and position of the seat;
- When choosing sports equipment, you need to take into account its functionality and transformation capabilities, reliability, configuration and weight of the structure.
What muscles work during reverse push-ups?
The exercise is so called because it is performed while leaning on a bench with your back to it, with your arms behind your body. The purpose of reverse push-ups is to work the triceps brachii muscle. Reverse push-ups are a basic exercise, since in addition to the triceps, the anterior deltoids and pectoral muscles work quite actively. You will feel a good stretch in your chest as you perform this movement. The brachioradialis muscles help, and the abs are responsible for stabilization. As for the joints, here two are included in the work at once - the elbow and the shoulder.
During this exercise, most of the load is distributed between the triceps, front deltoids and upper chest.
Types of press benches
There are only four types of abdominal benches, but each of them has certain distinctive features:
- Adjustable ones are the most popular solutions, as they allow you to change the angle of the backrest. With their help, it is comfortable to perform various exercises, work your back and abs from different angles, thus changing the load and placing emphasis on certain areas of the muscles.
- With a reverse backrest angle - models for more experienced athletes. The disadvantage of such solutions is the inability to perform a large number of exercises.
- Folding – suitable for use in small living spaces. The disadvantage of folding benches is their relatively weak design.
- With a curved back - designed for athletes who have problems in the lower part of the spine. They have less functionality.
Common mistakes
When performing this exercise, not only beginners, but also experienced athletes make mistakes. This often causes sprains and serious injuries.
Common mistakes:
- Watch the range of motion. To make the exercise most effective, try to raise your buttocks above the level of the bench.
- Do not spread your elbows to the sides. Make sure your elbows are always pointing back.
- Don't go too low. If you go too low when doing push-ups, you can damage your shoulder joint.
- Control your posture. Try not to sway from side to side, keep your spine straight.
By avoiding such mistakes, you can quickly achieve the desired effect, protecting yourself from unnecessary injuries.
