Barbell Reverse Grip Bench Press On Floor
Barbell Reverse Grip Bench Press On Floor Exercise Description
The Barbell Reverse Grip Bench Press on Floor is a supinated‑grip floor press that trains the horizontal pressing pattern. It primarily targets the pectoralis major, with strong assistance from the triceps brachii and anterior deltoids. Using a reverse (palms‑toward‑face) grip encourages a more tucked elbow path and greater shoulder external rotation compared with a pronated grip. This grip orientation can place relatively more demand on the clavicular (upper) fibers of the pectoralis major. Performing the lift on the floor shortens the range of motion, as the triceps contact the ground before the bar reaches the chest, helping limit shoulder extension at the bottom. The focus is on a stable upper back, neutral wrist alignment, and vertical forearms throughout.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Clavicular Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Teres Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Barbell, Bench
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Mid Chest
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Barbell Reverse Grip Bench Press On Floor Exercise
‘- Lie on the floor with eyes under the bar; knees bent, feet flat, glutes and upper back in firm contact with the floor.
– Retract and depress the scapulae; maintain a natural, neutral spine.
– Take a full reverse grip (thumbs wrapped), palms facing your face; set the bar in the heel of the palms with wrists straight.
– Choose a grip width that keeps forearms vertical when your upper arms touch the floor.
– If needed, receive a controlled hand‑off; position the bar above the lower‑chest line with elbows extended.
– Inhale to brace; lower the bar by bending the elbows while keeping them tucked near the torso and shoulders packed.
– Descend under control until the triceps/backs of the upper arms lightly contact the floor without bouncing.
– Press the bar upward while maintaining forearm verticality and wrist neutrality; exhale as you pass the sticking point.
– Finish with elbows fully extended without shrugging; keep the ribcage down and shoulder blades set.
– Return the bar to the start position or to a hand‑off safely, maintaining control throughout.
Barbell Reverse Grip Bench Press On Floor Tips
‘- Position your eyes under the bar with knees bent, feet flat, and glutes and upper back firmly on the floor.
– Retract and depress your shoulder blades and maintain a natural, neutral spine before you unrack.
– Use a full reverse grip with thumbs wrapped, palms facing your face, and set the bar in the heel of your palms with straight wrists.
– Select a grip width that keeps your forearms vertical when your upper arms touch the floor.
– If using a hand-off, have the bar placed above your lower-chest line with elbows fully extended.
– Inhale to brace before you begin lowering the bar.
– Lower the bar by bending your elbows, keeping them tucked near your torso with your shoulders packed.
– Descend under control until your triceps or backs of your upper arms lightly contact the floor without bouncing.
– Press the bar up while keeping your forearms vertical and wrists neutral, exhaling as you pass the sticking point.
– Finish each rep with elbows fully extended, without shrugging, keeping the ribcage down and shoulder blades set.
Barbell Reverse Grip Bench Press On Floor Beginner Introduction
The Barbell Reverse Grip Bench Press on Floor is a barbell pressing variation performed from the ground rather than a bench, using an underhand hold on the bar. It trains a horizontal push pattern, emphasizing the chest while also involving the triceps and front shoulders. The reversed hand position naturally guides the elbows closer to the body and rotates the shoulders outward, which tends to highlight the upper chest area compared with a standard overhand press.
Because the lifter is on the floor, the upper arms meet the ground before the bar reaches the chest, so the bottom of the movement is slightly shorter. This contact limits how far the shoulders move behind the body at the lowest point. Throughout, the emphasis stays on a strong, grounded upper back, straight wrists, and forearms that track in a stacked, upright position under the bar. The result is a controlled, deliberate press that blends chest training with attention to shoulder position and overall upper-body stability.