Chest · Bodyweight
Standing Top Grab Front Grab
How to do the standing top grab front grab, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Stand tall and clasp your hands together in front of your chest, then press your palms hard into each other. Hold the squeeze to drive tension into your chest, keeping your elbows up and shoulders down, then release and repeat.
- 1Feel your chest contract as your palms press together
- 2Keep your elbows lifted so the squeeze stays in the pecs
- 3Hold steady tension rather than letting the pressure fade
Common mistakes
- Do not let your shoulders shrug up toward your ears
- Avoid holding your breath; breathe through the squeeze
- Do not let your elbows drop and shift the work off the chest
Muscles worked
The standing top grab front grab mainly works the mid chest, with the forearms, upper chest, and lower chest assisting.
- Mid ChestPrimary
- ForearmsSupport
- Upper ChestSupport
- Lower ChestSupport
- TricepsMinor
- Upper AbsMinor
- Front DeltsMinor
- Internal RotatorsMinor
Kovo programs the standing top grab front grab 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.