HyperBody
Exercise library · Chest

Barbell Floor Press.

Partial-range barbell press from the floor that overloads the triceps and chest lockout.

IntermediateBarbell
Barbell Floor Press
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Chest
Secondary
Triceps · Front delts
The play-by-play

How to do it.

  1. Step 01

    Lie on the floor under a racked or rolled barbell

  2. Step 02

    Grip the bar at standard bench width

  3. Step 03

    Lower the bar until the upper arms rest on the floor

  4. Step 04

    Pause briefly with elbows down

  5. Step 05

    Press the bar back up to lockout

  6. Step 06

    Reset before the next repetition

What separates good from great

Pro cues.

  • Use the floor pause to kill momentum

  • Keep elbows tucked to protect the shoulders

  • Great for building bench lockout strength