Barbell Reverse Grip Floor Press
Target your triceps and upper chest effectively with the Barbell Reverse Grip Floor Press. This exercise builds pressing strength and muscle definition.
- Movement
- Compound
- Force
- Push
- Per set
- 2 min
- Rest
- 1 min
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Variations of Barbell Reverse Grip Floor Press
Description
A strength exercise that primarily targets the triceps and chest, using a barbell with a reverse grip while lying on the floor.
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How to do Barbell Reverse Grip Floor Press
- 01Setup
Lie supine on the floor with your feet flat on the ground, knees bent, and a loaded barbell positioned directly over your chest.
- 02Setup
Grip the barbell with an underhand (reverse) grip, slightly narrower than shoulder-width, ensuring your wrists are straight and elbows are tucked close to your body.
- 03
Unrack the bar by pressing it straight up until your elbows are fully extended, engaging your triceps and chest. This is your starting position.
- 04
Slowly lower the barbell towards your chest, allowing your upper arms to make contact with the floor, keeping your elbows tucked throughout the descent. Inhale during this phase.
- 05
Immediately reverse the motion, powerfully pressing the barbell back up to the starting position by extending your elbows, focusing on contracting your triceps and upper chest. Exhale as you press.
Tips
- Maintain a neutral wrist position throughout the movement to prevent strain and maximize force transfer from your triceps and chest.
- Keep your elbows tucked close to your body to emphasize triceps activation and reduce unnecessary stress on your shoulder joints.
- Focus on a controlled descent to maximize time under tension for muscle growth, then explode upwards, driving through your triceps and upper chest.
- Squeeze your glutes and brace your core to create a stable base, preventing your lower back from arching excessively off the floor.
Common mistakes
- Flaring elbows out places excessive stress on the shoulder joints; keep them tucked close to your body to protect your shoulders and better target the triceps.
- Bouncing the bar off your arms or the floor uses momentum instead of muscle; control the eccentric phase until your arms lightly touch the floor before pressing back up.
- Lifting the hips off the floor reduces stability and can strain the lower back; keep your glutes on the floor and maintain a strong core brace throughout the lift.
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Get Ellim — FreeQuestions
Is Barbell Reverse Grip Floor Press good for beginners?
Barbell Reverse Grip Floor Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Reverse Grip Floor Press?
You need Barbell to perform Barbell Reverse Grip Floor Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Reverse Grip Floor Press?
Maintain a neutral wrist position throughout the movement to prevent strain and maximize force transfer from your triceps and chest. Keep your elbows tucked close to your body to emphasize triceps activation and reduce unnecessary stress on your shoulder joints. Focus on a controlled descent to maximize time under tension for muscle growth, then explode upwards, driving through your triceps and upper chest. Squeeze your glutes and brace your core to create a stable base, preventing your lower back from arching excessively off the floor.
What are common mistakes when doing Barbell Reverse Grip Floor Press?
Flaring elbows out places excessive stress on the shoulder joints; keep them tucked close to your body to protect your shoulders and better target the triceps. Bouncing the bar off your arms or the floor uses momentum instead of muscle; control the eccentric phase until your arms lightly touch the floor before pressing back up. Lifting the hips off the floor reduces stability and can strain the lower back; keep your glutes on the floor and maintain a strong core brace throughout the lift.
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Free · iPhone only · Available on the App Store