How to do the Barbell Floor Press
- Lie on your back with your legs straight and the bar over your shoulders.
- Grip the bar a bit wider than your shoulders, and press your shoulder blades down.
- Slowly lower the bar until your upper arms touch the floor, then pause briefly.
- Push the bar up, straightening your arms fully and keeping your shoulders still.
Full technique — 7 steps
- Set the bar in a rack low enough to unrack safely while lying flat on the floor.
- Lie under the bar with your legs straight on the floor and eyes positioned just behind it.
- Grip the bar slightly wider than shoulder width and pull your shoulder blades down and back.
- Unrack the bar and hold it over your shoulders with elbows extended and wrists straight.
- Inhale, tighten your stomach, and lower the bar until your upper arms contact the floor under control.
- Pause briefly with the triceps resting lightly on the floor, not bouncing off it.
- Press the bar straight up until elbows are extended while keeping your shoulder blades down and back.
Common mistakes
- Letting elbows slam the floor
- Bar drifting toward the abdomen
- Wrists bending behind the bar
- Shoulders rolling forward at the top
Form cues
- Pause on the floor
- Keep forearms vertical
- Keep shoulders down and back
- Press from full stop
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
- Resistance Band Push-Up Easier
- Resistance Band Chest Press Easier
Machine
- Machine Chest Press Easier
- Smith Machine Bench Press Easier
Medicine ball
No equipment
- Close Grip Knee Push-Up Easier
- Outdoor Chest Press Easier
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Push-Up
- Easier Dumbbell Bench Press
- This exercise Barbell Floor Press
- Harder Barbell Bench Press
- Harder Barbell Larsen Press
Too hard for now? Start with the Dumbbell Bench Press.
Quick answers
What muscles does the Barbell Floor Press work?
Primary: Mid chest 8/10. Also works: Triceps 8/10, Front delts 6/10.
When should I do the Barbell Floor Press in a workout?
Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.
How many sets and reps of the Barbell Floor Press?
Strength: 4–5 sets of 3–6 reps, rest 3 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve.
What can I do instead of the Barbell Floor Press?
Resistance bands: Resistance Band Push-Up, Resistance Band Chest Press. Machine: Machine Chest Press, Smith Machine Bench Press. Medicine ball: Lying Medicine Ball Chest Press. No equipment: Close Grip Knee Push-Up, Outdoor Chest Press.
What is an easier version of the Barbell Floor Press?
Dumbbell Bench Press (Beginner), Push-Up (64% of bodyweight).
What is a harder version of the Barbell Floor Press?
Barbell Bench Press (Intermediate), Barbell Larsen Press (Advanced).
