Exercise guide · Chest

Barbell Floor Press

The barbell floor press trains the chest and triceps while the floor limits shoulder extension. A rack and deliberate elbow contact make it a controlled horizontal press with strong lockout emphasis.

Targets: Chest
Equipment: Barbell
Type: Compound

Step by step

How to do the Barbell Floor Press

Set the bar in a rack low enough to unrack safely while lying on the floor, and secure the plates with collars.
Lie beneath the bar with knees bent, feet planted, shoulder blades set, and hands just outside shoulder width.
Unrack the bar with straight arms and position it over the lower chest.
Lower under control until the upper arms and elbows touch the floor gently; do not bounce.
Press the bar back over the chest to straight arms while keeping the upper back planted.

Form cues

Set the shoulders
Wrists over elbows
Touch the floor softly
Press up and slightly back

Common mistakes

Pressing without a suitable rack or safe handoff
Bouncing the elbows off the floor
Letting the wrists fold backward
Losing upper-back tension during the press

Muscles worked

Primary

Chest

Secondary

Triceps and Front delts

Safety: Use a rack with safeties or a competent spotter, secure all plates, and never trap yourself beneath the bar. Stop for sharp shoulder, elbow, wrist, or chest pain.

Alternatives

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