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Barbell Floor Press
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Barbell Floor Press

Chest & Triceps Strength

Muscles worked

ChestTricepsShoulders

How to do it

  1. 1
    Lie on your back with knees bent, feet flat on the floor.
  2. 2
    Unrack the barbell (or have it handed to you) with a grip slightly wider than shoulder-width.
  3. 3
    Lower the bar slowly until your upper arms rest on the floor — pause briefly.
  4. 4
    Press the bar back to full lockout, squeezing your chest and triceps at the top.
  5. 5
    Keep your core braced and wrists straight throughout.

About this movement

The barbell floor press is a partial-range bench press performed lying on the floor. It eliminates leg drive and limits the bottom range of motion, making it an excellent builder of lockout strength and a safer alternative to the bench press.

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