Strength Training · Bodybuilding · Powerlifting
Barbell Floor Press
The barbell floor press is a lying press with the floor limiting how far your arms lower. It trains your triceps, chest, and front shoulders through a shorter range than a bench press.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Lie faceup beneath the racked bar with your knees bent and feet flat on the floor.
- Grip the bar slightly wider than shoulder width, with your thumbs wrapped around it.
- Unrack the bar to straight arms above your chest.
- Lower the bar until your upper arms gently contact the floor.
- Pause briefly at the bottom.
- Press the bar upward until your elbows are straight.
- Return the bar securely to both rack hooks after your final repetition.
Form cues
- Keep your shoulder blades pulled together.
- Stack your wrists over your elbows.
- Exhale as you press.
Common mistakes
- Flaring your elbows sidewaysKeep your upper arms roughly 30–60 degrees from your torso rather than pointing straight out.
- Relaxing on the floorMaintain tension through your arms and upper back during the pause instead of letting the floor support the load.
- Lifting your hipsKeep your butt on the floor so the press does not turn into a bridge.
Safety
A failed repetition can trap the bar across your chest or neck. Heavy loads or striking the floor with your elbows can strain your shoulders or irritate your elbows.
- Set the hooks low enough to unrack without lifting your shoulders off the floor; check the position with an empty bar.
- Set safety supports below your pressing range but high enough to keep a failed bar off your chest and neck; test before loading.
- Secure the plates with collars.
- Use a spotter for heavy sets, including help with the handoff and reracking.
If you have shoulder, elbow, or wrist pain, use a lighter, pain-free variation or seek guidance from a physiotherapist before loading this press.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar
- Power Rack
- Rack Safety Supports
- Weight Plate
- Wrist Wraps (optional)
Sets and reps
- Sets
- 3–4
- Target
- 6–10 reps
- Rest
- 2 min
Start with a load that leaves about two controlled repetitions in reserve.