Barbell Floor Chest Press

Barbell Floor Chest Press


This exercise involves lying on the floor and pressing a barbell up towards the ceiling, targeting the chest muscles. It is a variation of the traditional bench press and can be done with different weights and repetitions to increase strength and muscle mass.

Muscle Group

Equipment Required

Barbell Floor Chest Press Instructions

  1. Lie on your back on the floor with your knees bent and feet flat on the ground.
  2. Grasp the barbell with an overhand grip, hands shoulder-width apart.
  3. Hold the barbell above your chest with your arms extended.
  4. Slowly lower the barbell towards your chest, keeping your elbows close to your body.
  5. Pause when the barbell is just above your chest.
  6. Push the barbell back up to the starting position, extending your arms fully.
  7. Repeat for desired number of repetitions.

Barbell Floor Chest Press Form & Visual

Barbell Floor Chest Press

Barbell Floor Chest Press Benefits

  • Targets the chest muscles, specifically the pectoralis major and minor
  • Engages the triceps and shoulders as secondary muscles
  • Improves upper body strength and power
  • Increases muscle activation and recruitment compared to traditional bench press
  • Allows for a greater range of motion and deeper stretch in the chest muscles
  • Can be performed with heavier weights due to the stability provided by the floor
  • Reduces strain on the lower back and shoulders compared to bench press
  • Can be modified for different fitness levels and goals, such as incline or decline variations

Barbell Floor Chest Press Muscles Worked

  • Pectoralis major
  • Triceps brachii
  • Anterior deltoids
  • Serratus anterior

Barbell Floor Chest Press Variations & Alternatives

  • Dumbbell Floor Chest Press
  • Push-up
  • Incline Barbell Chest Press
  • Decline Barbell Chest Press
  • Machine Chest Press