Barbell Floor Press
A barbell horizontal press from the floor targets chest, triceps, and front shoulders to build upper body strength and lockout power; reduces shoulder stress compared to full bench press.
About Exercise
Equipment
Barbell, Plates, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps, Chest
Secondary Muscles
Abs, Lats
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Chest
9/10Mid Chest
Shoulders
7/10Anterior Delts
Abs
4/10Rectus Abdominis
Lats
3/10Teres Major
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Lie flat on the floor under the barbell in a squat rack, grip slightly wider than shoulders with thumbs wrapped, retract shoulder blades, feet flat or straight.
- Unrack bar by straightening arms, hold above chest.
- Inhale and brace core, lower bar controlled to lower chest with elbows at 45 degrees.
- Pause when triceps touch floor without bouncing.
- Exhale and press bar up by extending elbows, driving through triceps.
- Fully extend arms at top without shrugging shoulders.
- Lower controlled for next rep.
Coaching Tips
Form Cues
- Tuck elbows at 45 degrees
- Retract shoulder blades
- Drive through triceps
- Keep wrists straight
- Maintain core brace
Breathing
Inhale during lowering, brace core, exhale forcefully during press.
Tempo
2-1-1
Range of Motion
Lower until triceps contact floor, press to full elbow extension above chest.
Safety
Safety Notes
- Set safety pins just above floor contact
- Use spotter for unracking heavy loads
- Avoid collars if no safeties for dumping
- Start light to master form
- Clear area of obstacles
Spotting
Spotter assists unracking by handing bar or lifting off rack, stands at head to grab bar if fail, or use rack safeties to prevent bar drop.
Common Mistakes
- Bouncing bar off floor
- Flaring elbows wide
- Overprotracting shoulders at top
- Arching lower back excessively
- Using leg drive
When to Avoid
- Acute elbow injuries
- Wrist instability
- Severe lower back pain
Flexibility Needed
- Shoulder horizontal adduction
- Elbow extension
- Wrist flexion
Build Up First
- Proper bench press form
- Core bracing competency
- Shoulder stability
Also known as
Floor Bench Press, Barbell Floor Bench
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