You lie on your back and press a barbell up from the floor, performing a horizontal pressing motion that primarily works the chest muscles.
How to do the Barbell Floor Press#
- Position yourself under a racked bar with your knees bent and feet flat on the floor.
- Take an overhand grip slightly wider than shoulder-width and lift the bar off the rack so it is held above your chest.
- Lower the bar under control until your upper arms or triceps make contact with the floor.
- Pause briefly at the bottom, then press the bar upward until your arms are fully extended.
- Reset your position if needed and repeat for the planned number of repetitions.
Muscles worked#
- Primary: Chest (Pectoralis Major), Triceps (Triceps Brachii)
- Secondary: Front delts (Anterior Deltoid)
Common mistakes#
- Allowing the elbows to flare out excessively on the descent.
- Bouncing or slamming the bar off the floor instead of lowering it under control.
- Driving the hips upward to create momentum.
- Using an inconsistent or incorrect grip width.
How much should you bench press?#
What the average bench press actually is, and what counts as beginner, intermediate, advanced, or elite at your bodyweight — for men and women, in kg and lbs.
