Floor Press (Barbell)

How to do it

1. Set a rack low enough to unrack the bar while lying on the floor, with your knees bent and feet flat.
2. Pull your shoulder blades back and down and grip slightly wider than shoulder width.
3. Unrack the bar and hold it over your shoulders with straight arms.
4. Lower slowly until the backs of your upper arms touch the floor.
5. Press back up to straight arms.

Key cues

• Feet, hips and upper back on the floor
• Elbows pulled toward your torso
• Forearms under the bar
• Pause on the floor, then press

Common mistakes

• Heaving the bar up from the floor to start
• Setting the rack at the wrong height
• Letting the shoulders roll forward at lockout

Muscles worked

Primary

Chest and front delts

Secondary

Triceps

Equipment

Barbell and rack.

Variations

• Floor Press (Kettlebell)

  Kettlebell · Push

References

1. StrengthLog: Floor Press
2. BarBend: How to Do the Floor Press