Barbell Floor Press
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The Barbell Floor Press is a strength exercise where you lie on the floor with knees bent, unrack a barbell from safety pins or blocks at chest level, and press it straight up until arms are extended before lowering it back to your chest. Its primary purpose is to build upper body pressing power, emphasizing chest strength while reducing shoulder strain compared to bench presses. It mainly targets the chest, with secondary work on shoulders and triceps, and benefits powerlifters, athletes seeking joint-friendly pressing, or those without bench access using just a barbell and rack.
How to Perform Barbell Floor Press
- 1Lie flat on your back on the floor with knees bent and feet flat, positioned about hip-width apart for stability.
- 2Position a rack or have a spotter place the barbell directly above your chest at arm's length, hands gripping the bar just outside shoulder-width with an overhand grip.
- 3Engage your core and squeeze your shoulder blades together to create tension in your upper back, keeping elbows at a 45-degree angle from your torso.
- 4Take a deep breath in, brace your core, and unrack the bar by straightening your arms, holding it steady above your chest.
- 5Inhale deeply, then lower the bar under control until your upper arms lightly touch the floor (elbows stay at 45 degrees).
- 6Exhale forcefully as you press the bar straight up by driving through your palms and extending your elbows fully without locking them out.
- 7Pause briefly at the top, then repeat for desired reps before carefully reracking the bar.
- 8Key form tips: Keep elbows at 45 degrees to protect shoulders; avoid bouncing the bar off the floor—control the descent; maintain a tight core and neutral wrists; common mistake is flaring elbows wide, which strains shoulders.