- PrimarySecondaryTertiary
- Difficulty
- Advanced
- Force
- Push
- Grips
- Overhand
- Mechanic
- Compound
- Un-rack the bar and break at the elbows and shoulders.
- Bring your elbows to the floor, rest for a second to remove all the momentum from the rep, then press to a lockout.
Barbell Floor Press: A Comprehensive Guide
Setup
- 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.
Technique
- 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.