Barbell Floor Chest Press

Muscles worked

Setup

1. Lie flat on your back on the floor with your knees bent and feet planted firmly for stability.
2. Position yourself under the barbell so it is directly over your mid-chest; if using a rack, set the pins low enough to reach from the floor.
3. Grip the bar slightly wider than shoulder-width apart with a firm, overhand grip.
4. Retract your shoulder blades and press them into the floor to create a stable base.

How to do it

1. Unrack the bar and hold it directly over your chest with arms fully extended.
2. Inhale as you lower the barbell under control until your upper arms (triceps) lightly touch the floor.
3. Pause for a split second at the bottom to eliminate momentum, ensuring you do not bounce your elbows off the ground.
4. Exhale forcefully as you press the bar back to the starting position, focusing on a strong lockout.

Form checklist

• Keep your elbows tucked at a 45-degree angle to your torso to protect the shoulder joints.
• Maintain a flat back and keep your glutes in contact with the floor throughout the set.
• Ensure your wrists remain straight and stacked directly over your elbows.
• Control the descent; do not let the weight drop quickly to the floor.

Pro tips

• Focus on squeezing your chest and triceps at the top of the movement for maximum muscle fiber recruitment.
• Treat the floor touch as a 'dead stop' to build explosive power from a static position without the help of the stretch reflex.

Make it harder

• Incorporate a 3-second pause at the bottom with the triceps resting on the floor before pressing.
• Use a closer grip to shift more of the load onto the triceps and increase the difficulty of the lockout.

Frequently asked

What muscles does the barbell floor chest press work?

The barbell floor chest press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the barbell floor chest press?

The barbell floor chest press uses barbell.

Is the barbell floor chest press good for beginners?

Yes. The barbell floor chest press is a beginner-friendly movement and a strong foundation to build on.

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