VARIATIONS
- Close-Grip Barbell Bench PressPronatedCloseFlatTriceps · Barbell · Bench
- Flat Dumbbell Bench PressFlatChest · Dumbbell · Bench
- Board Bench PressShoulder-widthChest · Barbell · Bench
- One Arm Barbell Floor PressTriceps · Barbell
- Seated Dumbbell Triceps PressTriceps · Dumbbell
- Barbell Skull CrusherTriceps · Barbell · Bench
Barbell Floor Press
Upper arms touch the floor at the bottom of the movement.
This compound push movement targets the triceps while limiting shoulder range of motion to reduce joint stress. It builds pressing strength through the mid-range and teaches tightness under a heavy load.
HOW TO DO IT
- Lie on the floor with your eyes directly under the barbell.
- Unrack the weight and hold it over your chest with locked elbows.
- Lower the bar slowly until your upper arms touch the floor.
- Pause briefly when your triceps make contact with the ground.
- Press the bar back up to the starting position explosively.
COMMON MISTAKES
- Bouncing the elbows off the floor to gain momentum.
- Flaring the elbows out too wide during the descent.
- Lifting the hips or lower back off the floor.
- Touching the bar to the chest instead of the arms.
TIPS
- Drive your upper back into the floor to create a stable shelf.
- Keep your elbows tucked at a 45-degree angle to your torso.
- Squeeze the bar hard to increase full-body tension.
SAFETY
- Ensure the rack hooks are set low enough to prevent dropping the bar from height.
- Do not attempt heavy loads without a spotter or safety straps if available.
DETAILS
- Muscles
- Triceps
- Equipment
- Barbell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Bench press
- Arms
- Both
- Body position
- Lying on the back
SIMILAR EXERCISES
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Ratings
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