Barbell Reverse Grip Bench Press On Floor

Muscles worked

Setup

1. Lie flat on your back on the floor with your legs straight or knees bent for stability.
2. Position yourself under a barbell in a rack so the bar is directly over your mid-chest.
3. Grasp the bar with a shoulder-width reverse grip (palms facing your face), ensuring your thumbs are wrapped securely around the bar.
4. Retract your shoulder blades and press them firmly into the floor to create a stable base.

How to do it

1. Unrack the bar and hold it directly over your chest with your arms fully extended.
2. Inhale as you slowly lower the bar toward your lower chest, keeping your elbows tucked close to your sides at roughly a 45-degree angle.
3. Stop the movement once your upper arms lightly touch the floor, avoiding any bouncing or jarring of the elbows.
4. Exhale and press the bar back to the starting position by driving through your palms and engaging your chest and triceps.

Form checklist

• Keep wrists straight and stacked over the forearms to prevent strain.
• Maintain constant contact between your upper back and the floor.
• Ensure elbows stay tucked toward the ribs rather than flaring out.
• Control the descent entirely to ensure the triceps are under constant tension.

Pro tips

• Focus on 'squeezing' your pinkies into the bar to better engage the triceps and upper chest fibers.
• Imagine pushing your body away from the bar into the floor to maximize force production.

Make it harder

• Add a 2-second pause when your elbows touch the floor to eliminate momentum and increase difficulty at the bottom.
• Implement a 4-second eccentric (lowering) phase to maximize time under tension.

Frequently asked

What muscles does the barbell reverse grip bench press on floor work?

The barbell reverse grip bench press on floor primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the barbell reverse grip bench press on floor?

The barbell reverse grip bench press on floor uses barbell.

Is the barbell reverse grip bench press on floor good for beginners?

The barbell reverse grip bench press on floor is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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