Barbell Floor Press
A bench press performed lying on the floor, limiting range of motion to build lockout strength in the chest and triceps.
Primary muscles
- Chest (Pectoralis Major)
- Triceps
Secondary muscles
- Front Delts
- Sets
- 3–5
- Reps
- 4–8
- Rest
- 90–180s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on the floor inside a power rack with the bar set low on the hooks or pins, knees bent or legs straight, hands just outside shoulder width.
Unrack the bar and hold it over the chest with straight arms.
Lower the bar until the backs of your upper arms rest on the floor.
Pause briefly with arms relaxed on the floor, keeping tension in the grip.
Press the bar back up to lockout.
Breathing: Inhale on the way down, exhale as you press.
Coaching tips
Let the elbows settle, don't slam them
Tuck elbows slightly
Press straight up
Common mistakes
Bouncing the elbows off the floor
Flaring elbows wide
Starting without a rack or safety pins
Safety notes
Set up inside a rack with pins so you can escape a failed rep.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.