Barbell Floor Chest Press
Perform the barbell floor chest press to build powerful chest, shoulder, and triceps strength.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Floor Chest Press
Barbell Pause Bench Press
Chest · Pectoralis Major Sternal Head · Barbell
Barbell Wide Bench Press
Chest · Pectoralis Major Sternal Head · Barbell
Barbell Weighted Bench Press
Chest · Pectoralis Major Clavicular Head · Barbell
Barbell Bench Press
Chest · Pectoralis Major Sternal Head · Barbell
Description
A variation of the traditional chest press performed lying on the floor. This exercise targets the chest, shoulders, and triceps.
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How to do Barbell Floor Chest Press
- 01Setup
Lie supine on the floor with your feet flat on the ground, knees bent, and shins vertical. Position yourself so the barbell is directly over your upper chest, allowing for a natural unrack.
- 02Setup
Grip the barbell with an overhand, pronated grip, slightly wider than shoulder-width, ensuring your wrists are straight and elbows are tucked slightly.
- 03
Unrack the barbell and slowly lower it towards your mid-chest, keeping your elbows tracking at about a 45-degree angle from your torso. Stop when your triceps lightly touch the floor.
- 04
Engage your chest, shoulders, and triceps to forcefully press the barbell straight up, exhaling as you extend your elbows. Focus on driving the bar directly overhead without arching your back excessively.
- 05
Maintain tension in your chest at the top, avoiding locking out your elbows completely to keep constant muscle engagement. Slowly control the descent for the next repetition.
Tips
- Maintain a consistent 45-degree elbow tuck throughout the movement to protect your shoulders and maximize chest engagement.
- Drive your feet into the floor to create a stable base, which can help generate more power during the pressing phase.
- Control the eccentric (lowering) phase of the lift, taking 2-3 seconds to bring the bar down, to increase time under tension and muscle growth.
- At the top of the movement, actively squeeze your chest muscles to ensure a full contraction before initiating the next repetition.
Common mistakes
- Flaring your elbows out wide puts unnecessary stress on your shoulder joints; instead, keep them tucked at a 45-degree angle to your torso.
- Bouncing the barbell off your triceps on the floor reduces muscle tension and increases injury risk; instead, control the descent and briefly pause upon contact.
- Arching your lower back excessively to lift more weight shifts tension away from your chest; instead, keep your lower back pressed or close to the floor for stability.
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Get Ellim — FreeQuestions
What muscles does Barbell Floor Chest Press work?
Barbell Floor Chest Press primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Triceps Brachii.
Is Barbell Floor Chest Press good for beginners?
Barbell Floor Chest Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Floor Chest Press?
You need Barbell to perform Barbell Floor Chest Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Floor Chest Press?
Maintain a consistent 45-degree elbow tuck throughout the movement to protect your shoulders and maximize chest engagement. Drive your feet into the floor to create a stable base, which can help generate more power during the pressing phase. Control the eccentric (lowering) phase of the lift, taking 2-3 seconds to bring the bar down, to increase time under tension and muscle growth. At the top of the movement, actively squeeze your chest muscles to ensure a full contraction before initiating the next repetition.
What are common mistakes when doing Barbell Floor Chest Press?
Flaring your elbows out wide puts unnecessary stress on your shoulder joints; instead, keep them tucked at a 45-degree angle to your torso. Bouncing the barbell off your triceps on the floor reduces muscle tension and increases injury risk; instead, control the descent and briefly pause upon contact. Arching your lower back excessively to lift more weight shifts tension away from your chest; instead, keep your lower back pressed or close to the floor for stability.
Related exercises
Barbell Reverse Grip Bench Press
Chest · Pectoralis Major Sternal Head · Barbell
Barbell Wide Reverse Grip Bench Press
Chest · Pectoralis Major Sternal Head · Barbell
Bench Press
Chest · Pectoralis Major Sternal Head · Barbell
Dumbbell Bench Press
Chest · Pectoralis Major Clavicular Head · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store