Chest · Compound

Barbell Floor Press

A barbell press done lying on the floor, with a shortened range that emphasizes the chest and triceps lockout.

MAIN MUSCLE
Chest
ALSO WORKS
Triceps, Front delts
EQUIPMENT
Barbell
LEVEL
Intermediate
REPS
5-8
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Lie on the floor under a barbell set low in a rack, eyes below the bar, and grip it slightly wider than your shoulders.

  2. Unrack the bar and hold it over your chest with straight arms and shoulder blades pulled together.

  3. Lower the bar under control until the backs of your upper arms rest lightly on the floor, and pause.

  4. Press the bar straight up until your arms are extended.

COMMON MISTAKES

  • Dropping the elbows onto the floor; lower slowly and let the upper arms touch down softly.
  • Bouncing off the floor to start the press; pause for a full second before pressing.

TIPS

  • Bend your knees with feet flat for a steadier base, and use safety pins or a spotter with heavy loads.

QUESTIONS

Which muscles does Barbell Floor Press work?

The main muscle is Chest. It also works Triceps, Front delts.

How many reps should I do?

FORGE suggests 5-8 reps for Barbell Floor Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Barbell Floor Press?

These train the same muscles: Barbell Bench Press, Close-Grip Bench Press.