TETSUBarbell Reverse Close-Grip Bench Press vs Cable Pushdown
The Barbell Reverse Close-Grip Bench Press and the Cable Pushdown both train the triceps as their primary muscle. The Barbell Reverse Close-Grip Bench Press uses a barbell while the Cable Pushdown uses a cable. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Reverse Close-Grip Bench Press | Cable Pushdown | |
|---|---|---|
| Primary muscle | triceps | triceps |
| Body part | upper arms | upper arms |
| Supporting muscles | chest and shoulders | forearms |
| Equipment | barbell | cable |
| Steps in our guide | 7 | 7 |
How each one starts
Barbell Reverse Close-Grip Bench Press — first steps
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a reverse grip, hands shoulder-width apart.
Cable Pushdown — first steps
- Attach a straight bar to a high pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Reverse Close-Grip Bench Press lets you load the heaviest weights and progress in small, steady jumps. The Cable Pushdown keeps constant tension on the muscle through the whole range of motion. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the triceps adapting.
Full form guides
Common questions
Is the Barbell Reverse Close-Grip Bench Press better than the Cable Pushdown?
Neither is universally better — both train the triceps as the primary mover. The Barbell Reverse Close-Grip Bench Press lets you load the heaviest weights and progress in small, steady jumps, while the Cable Pushdown keeps constant tension on the muscle through the whole range of motion. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Reverse Close-Grip Bench Press and the Cable Pushdown in the same program?
Yes, but usually not in the same session — they overlap heavily on the triceps. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Reverse Close-Grip Bench Press and the Cable Pushdown work the same muscles?
The primary muscle is the same: the triceps. Supporting muscles differ slightly — chest and shoulders for the Barbell Reverse Close-Grip Bench Press versus forearms for the Cable Pushdown.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.