Diamond Push Up
Triceps·Intermediate·Compound
Barbell Floor Press
The Barbell Floor Press is a partial-range pressing exercise where the elbows touch the floor before pressing. Limits shoulder hyperextension, making it shoulder-friendly and a tool for emphasizing triceps lockout.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Barbell Floor Press
- 01
Lie on the floor under a loaded barbell at chest level, with supports or a spotter available.
- 02
Grip the bar slightly wider than shoulder-width with elbows tucked at about 45 degrees.
- 03
Unrack the bar (or lift from supports) and hold it over your chest.
- 04
Lower under control until your upper arms touch the floor.
- 05
Pause briefly with elbows resting — no bouncing.
- 06
Press the bar back up to full extension by driving through your triceps and chest.
Performance tips
Cues that matter
- Keep your elbows at about 45 degrees from your torso to protect your shoulders
- Pause completely at the bottom — no momentum from the floor
- Drive the bar in a slight backward arc toward your shoulders, not straight up
Muscles
Muscles worked
Common questions
Frequently asked
What muscles does the Barbell Floor Press work?
The Barbell Floor Press primarily targets the Chest. Supporting muscles include Triceps, Shoulders, Mid Chest, Front Delts.
Is the Barbell Floor Press a compound or isolation exercise?
The Barbell Floor Press is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Barbell Floor Press?
You need the following equipment: Flat Bench, Barbell.
What difficulty level is the Barbell Floor Press?
The Barbell Floor Press is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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