Floor Reverse-Grip Press
Build upper body strength with the Floor Reverse-Grip Press! Target your chest and triceps with controlled movements from the floor.
The Floor Reverse-Grip Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders and forearms. You'll need: barbell or weight plates.
Required Equipment
Floor Reverse-Grip Press Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Inner Forearm (wrist flexors)
Floor Reverse-Grip Press Variations and Alternatives
How to do the Floor Reverse-Grip Press
Lie on your back on the floor with your knees bent and feet flat. Place a loaded barbell within reach.
Grip the barbell with an underhand (supinated) grip, hands slightly wider than shoulder-width apart.
Remove the barbell from its resting place and hold it directly above your chest with arms fully extended.
Brace your core and keep your feet flat on the floor for stability throughout the exercise.
Slowly lower the barbell towards your chest by bending your elbows. Keep your wrists straight and elbows slightly tucked in as the bar descends.
Lower the barbell until your upper arms gently touch the floor, then press the weight back up by contracting your chest and triceps until your arms are fully extended again.
Repeat for the desired number of repetitions while maintaining proper form.
Make sure to perform this exercise with a weight that allows for controlled movement and do not allow the bar to bounce off the floor. For safety, it is recommended to have a spotter present when handling heavy weights.
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Floor Reverse-Grip Press FAQs
What muscles does the Floor Reverse-Grip Press work?
The Floor Reverse-Grip Press mainly works the chest and triceps, with help from the shoulders and forearms. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Floor Reverse-Grip Press?
Barbell or weight plates.
Is the Floor Reverse-Grip Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Floor Reverse-Grip Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Floor Reverse-Grip Press variations and alternatives?
Similar exercises include the Barbell Foot Bench Press, Barbell Floor Chest Press, Barbell Lying Close-Grip Press and Barbell Reverse Close-Grip Bench Press.
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