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Barbell Floor Press 5s · no sound

Barbell Floor Press

A supine barbell press from the floor that stops the elbows at ground level, cutting range and loading the lockout.

Primary muscle
Chest
Equipment
Barbell
Difficulty
Intermediate
Movement
Push
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How to do it

  1. Load a barbell and lie back on the floor with the bar over your chest, or have a partner pass it to you.
  2. Bend your knees and plant your feet, keeping head, shoulders and hips in contact with the floor.
  3. Grip the bar slightly wider than shoulder width and pull your shoulder blades down and together.
  4. Lower the bar under control until the back of your upper arms just touches the floor.
  5. Pause for a beat without relaxing, then press the bar back up over your chest.
  6. Stop just short of locking the elbows and repeat for the prescribed reps.

Common mistakes

  • Bouncing the elbows off the floor, which loses tension and sends a shock load through the elbow joint.
  • Flaring the elbows out to ninety degrees, which stresses the shoulder without adding chest work.
  • Driving with the legs as if bench pressing, which lifts the hips and shortens the intended range.
  • Locking out hard on every rep, which hands the work to the joints instead of the triceps and chest.

Muscles worked

Primary
Chest
Secondary
Front DeltsTriceps

Same movement, other equipment

Bodyweight Elevated Push Up Intermediate Bodyweight Elevated Push Up Chest Bodyweight Parallel Bar Dips Intermediate Parallel Bar Dips Chest Bodyweight Archer Push-Up Advanced Archer Push-Up Chest Bodyweight Bodyweight Knee Push Ups Beginner Bodyweight Knee Push Ups Chest Bodyweight

Similar exercises

Barbell Bench Press Intermediate Barbell Bench Press Chest Barbell Barbell High Incline Bench Press Intermediate Barbell High Incline Bench Press Chest Barbell Barbell Incline Bench Press Intermediate Barbell Incline Bench Press Chest Barbell Decline Barbell Bench Press Intermediate Decline Barbell Bench Press Chest Barbell Reverse-Grip Barbell Bench Press Intermediate Reverse-Grip Barbell Bench Press Chest Barbell

Good to know

What muscles does the Barbell Floor Press work?
Mainly the chest. It also works the front delts and triceps.
What equipment do you need for the Barbell Floor Press?
It uses a barbell. Without it, the Bodyweight Elevated Push Up and the Parallel Bar Dips train the same muscles the same way.
Is the Barbell Floor Press good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Bodyweight Knee Push Ups.

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