Barbell Floor Press

  1. Un-rack the bar and break at the elbows and shoulders.
  2. Bring your elbows to the floor, rest for a second to remove all the momentum from the rep, then press to a lockout.
Difficulty Advanced

Barbell Floor Press: A Comprehensive Guide


  • Start by selecting a barbell that is appropriate for your strength level and place it on the floor.
  • Lie down on the floor with your back flat and feet flat on the ground. Grasp the barbell with both hands, using a grip that is slightly wider than shoulder-width apart.
  • Raise the barbell off the floor so that it is directly above your chest, keeping your arms straight.
  • Make sure your back is flat on the floor and that your neck and head are in a neutral position.

How to Perform

  • Slowly lower the barbell to your chest, keeping your elbows close to your sides.
  • Once the barbell touches your chest, pause for a moment and then press it back up to the starting position.
  • Repeat for the desired number of repetitions.


  • Keep your back flat on the floor and your elbows close to your sides throughout the entire movement.
  • Focus on using your chest muscles to press the barbell, not your shoulders or triceps.
  • Maintain a slow and controlled tempo, avoiding any jerking or bouncing movements.
  • Make sure to inhale as you lower the barbell and exhale as you press it back up.

Things to Avoid

  • Avoid arching your back or lifting your butt off the floor during the exercise, as this can cause injury to your lower back.
  • Do not allow your elbows to flare out to the sides, as this places unnecessary stress on your shoulders.
  • Avoid using too much weight, as this can cause you to lose proper form and increase the risk of injury.