← Back to library
Last updated March 5, 2026
Media unavailable
chestTricepsshoulders
Floor Press (Barbell)
Lie on the floor and press a barbell from chest height, stopping when your upper arms touch the ground to build lockout strength.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chesttricepsfront shoulders
Secondary
latsribs / serratus
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie on the floor underneath a barbell in a rack set to the appropriate height.
- Bend your knees and plant your feet flat on the floor.
- Grip the bar at shoulder width and unrack it.
- Step 2Execution
- Lower the barbell slowly until your upper arms rest on the floor.
- Pause briefly to eliminate the stretch reflex.
- Press the bar back up to full lockout.
- Keep your shoulder blades pinched together throughout.
- Step 3Tips
- The floor limits your range of motion, making this excellent for lockout and triceps strength.
- This variation is shoulder-friendly due to the reduced range of motion.
- Pause on the floor to build dead-stop pressing power.