Chest · Barbell
Barbell Reverse Grip Bench Press on Floor
How to do the barbell reverse grip bench press on floor, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie flat on the floor and grip the barbell with an underhand (palms toward you) grip about shoulder width. Unrack or lift the bar over your chest, lower it under control until your upper arms touch the floor, then press back up driving through your chest and triceps.
- 1Your upper chest and triceps driving the bar up off the floor
- 2Shoulder blades pinned back and down for a stable base
- 3Wrists stacked and the bar moving in a steady path over the chest
Common mistakes
- Letting the wrists bend back under the load
- Bouncing the elbows off the floor to start the press
- Flaring the elbows wide; keep them tucked with the reverse grip
Muscles worked
The barbell reverse grip bench press on floor mainly works the mid chest and upper chest, with the triceps, lower chest, and front delts assisting.
- Mid ChestPrimary
- Upper ChestPrimary
- TricepsSupport
- Lower ChestSupport
- Front DeltsSupport
- BicepsMinor
- ForearmsMinor
- Upper AbsMinor
Kovo programs the barbell reverse grip bench press on floor for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.