Barbell Floor Chest Press
Description
The barbell floor press performs a bench press while lying on the floor instead of a bench. The floor limits the range of motion by stopping the elbows at ground level, eliminating the bottom stretch. This makes it a tricep-dominant pressing variation that builds lockout strength.
Equipment Required
Barbell Floor Chest Press Instructions
- Set a barbell at a low position in a power rack, or have a partner hand it to you.
- Lie on the floor with the bar above your chest. Grip slightly wider than shoulder-width.
- Unrack the bar. Press it to lockout above your chest.
- Lower the bar until your elbows touch the floor. Pause briefly.
- Press back up to lockout.
- The floor stops your elbows — eliminating the bottom stretch and bounce.
- Bend your knees with feet flat for stability, or extend legs straight.
- Use moderate to heavy weight. Aim for 5 to 8 reps.
Barbell Floor Chest Press Form & Visual
Barbell Floor Chest Press Benefits
- Builds tricep and lockout strength
- Floor limits range — eliminates shoulder-stressful bottom
- Dead-stop at the bottom removes stretch reflex
- No bench needed
- Useful for bench press accessory work
- Shoulder-friendly pressing variation
Barbell Floor Chest Press Muscles Worked
- Triceps brachii (increased emphasis)
- Pectoralis major
- Anterior deltoid
- Serratus anterior
