Barbell Floor Press

Intermediate

A horizontal barbell press performed on the floor, limiting the range of motion to build pressing strength in the triceps, chest, and anterior shoulders.

About Exercise

Equipment

Barbell, Plates

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Triceps, Chest

Secondary Muscles

Forearms

Popularity Score

Goals

Strength

Hypertrophy

Stability

Training Style

Powerlifting

Bodybuilding

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Yes

Space Needed

Medium

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Triceps

9/10

Long Head, Lateral Head

Chest

8/10

Mid Chest

Shoulders

6/10

Anterior Delts

Forearms

3/10

Flexors

Programming

Typical Rep Range

5-10 reps

Rest Between Sets

90-180 seconds • Use longer rest periods for heavy strength sets.

How to Perform

Lie flat on the floor with your feet flat on the ground. Position the loaded barbell directly over your chest, gripping it slightly wider than shoulder-width using an overhand grip.

Lower the barbell slowly toward your chest by bending at the elbows, keeping your elbows slightly tucked.
Continue lowering until the back of your upper arms gently touch the floor.
Pause briefly on the floor to eliminate all momentum.
Press the barbell straight up back to the starting position, locking out your elbows.
Repeat for the target number of repetitions.

Coaching Tips

Form Cues

Back flat on floor.
Elbows slightly tucked.
Drive with triceps.
Pause at the bottom.
Press straight up.

Breathing

Inhale as you lower the bar and brace your core; exhale powerfully as you press the bar back up to the starting position.

Tempo

3-1-1

Range of Motion

Lower the barbell until the upper arms lightly touch the floor, and press up to full elbow extension.

Safety

Safety Notes

Use safety blocks or a reliable spotter, as you cannot dump a failed rep easily.
Ensure plates are securely fastened with collars.
Avoid this exercise if you experience acute shoulder or wrist pain.