Barbell Floor Press

Barbell floor press: the floor stops the range at the bottom.

• Compound
• Barbell
• Intermediate

How to do it

• Lie on the floor with the knees bent; lower until the triceps touch the floor
• Shoulder blades back and down with the chest lifted
• Lower under control to the chest with the elbows at about 45–75° and press

Sets, reps and tempo

Ranges: 4–8 strength · 6–12 hypertrophy · 1–3 RIR

Tempo: Lower for 2 s until the triceps touch the floor, pause briefly, and press with intent

Common mistakes

• Bouncing off the chest
• Dropping the elbows hard onto the floor

Muscles worked

Primary

• Chest
• Triceps

Secondary

• Anterior deltoid

Alternatives

• Bench Press
• Dumbbell Bench Press
• Incline Dumbbell Press
• Parallel Bar Dips