Barbell Floor Press

How to perform the Barbell Floor Press

1. Lie on the floor inside a rack with the bar set on low pins or handed off at arm length over the chest.
2. Grip the bar slightly wider than shoulder width, retract the shoulder blades, and bend the knees with the feet flat.
3. Lower the bar under control until the backs of the upper arms rest on the floor, cutting the range at the elbow.
4. The floor stop removes the bottom stretch and any leg drive, so the triceps and mid-range lockout carry the lift.
5. Pause briefly with the arms on the floor, then drive the bar back up to full extension over the chest.
6. Keep the elbows tucked at about 45 degrees throughout rather than letting them flare wide off the floor.

Suggested working range: 5–8 reps. Default progression: double progression.

Common mistakes

• •Bouncing the upper arms off the floor to rebound the bar upward.
• •Flaring the elbows wide off the floor instead of keeping them tucked at about 45 degrees.
• •Trying to bridge or add leg drive that the floor position deliberately removes.
• •Letting the bar crash down onto the arms rather than lowering it under control to the floor.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.