Barbell Floor Press.

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

Pro cues.

• Use the floor pause to kill momentum

• Keep elbows tucked to protect the shoulders

• Great for building bench lockout strength

Questions, answered.

What is the Barbell Floor Press?

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

What muscles does the Barbell Floor Press work?

The Barbell Floor Press primarily works your chest. It also recruits your triceps and front delts as secondary movers.

What equipment do I need for the Barbell Floor Press?

You need a barbell to perform the Barbell Floor Press.

How many sets and reps should I do for the Barbell Floor Press?

A typical prescription for the Barbell Floor Press is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Barbell Floor Press good for beginners?

The Barbell Floor Press is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.