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.
Barbell Floor Chest Press Instructions
- Lie on your back on the floor with your knees bent and feet flat on the ground.
- Grasp the barbell with an overhand grip, hands shoulder-width apart.
- Hold the barbell above your chest with your arms extended.
- Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- Pause when the barbell is just above your chest.
- Push the barbell back up to the starting position, extending your arms fully.
- Repeat for desired number of repetitions.
Barbell Floor Chest Press Form & Visual
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
- Incline Barbell Chest Press
- Decline Barbell Chest Press
- Machine Chest Press