Barbell Reverse-Grip Floor Press

Barbell Reverse-Grip Floor Press: So führst du sie aus

1. 1Lie flat on your back on the floor with your knees bent and feet planted, positioning your eyes roughly under the bar in the rack.
2. 2Take a supinated, underhand (reverse) grip on the bar at about shoulder-width, wrapping your thumbs fully around it and keeping your wrists stacked over your forearms.
3. 3Have a spotter hand the bar off, or unrack it carefully, then hold it locked out over your chest with your arms fully extended.
4. 4Lower the bar under control toward your lower chest, keeping your elbows tucked close to your torso as the upper arms descend.
5. 5Stop when your upper arms come to rest on the floor and pause briefly, holding tension without letting the bar crash down.
6. 6Press the bar back up by driving through your triceps and chest until your arms are fully locked out again.
7. 7Complete your reps, then have your spotter help guide the bar back to the rack, or set it down safely with control.

Technik-Tipps

• Keep your elbows tucked toward your sides rather than flared wide — the reverse grip naturally keeps them in and shifts load onto the triceps.
• Treat the brief pause on the floor as a dead stop: kill the momentum, then press, so the triceps do the work out of the bottom.
• Maintain a firm, neutral wrist throughout; the underhand grip can let the wrists roll back under load if you let them relax.
• Use a spotter for the hand-off and re-rack — lying on the floor makes unracking and racking awkward, especially with a supinated grip.
• Start lighter than your bench press while you learn the reverse grip and the shortened floor range of motion.

Häufige Fehler

• Bouncing the upper arms or bar off the floor to rebound out of the bottom, which removes triceps tension and can strain the elbows.
• Flaring the elbows out wide, which pulls work away from the triceps and stresses the shoulder and elbow joints.
• Letting the wrists bend backward under the underhand grip, putting the load behind the forearms and risking wrist pain.
• Loading too heavy too soon, since the reverse grip is less stable than a standard grip and harder to bail safely on the floor.
• Pressing without a spotter or safe plan to unrack and re-rack, which is risky given the limited setup space on the floor.

Häufig gestellte Fragen