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Barbell Floor Chest Press

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The Barbell Floor Chest Press is a strength-building exercise that primarily targets the chest, triceps and shoulders, offering a full upper body workout. It's suitable for both beginners and advanced fitness enthusiasts, as the floor provides a stable platform and limits the range of motion, reducing the risk of injury. Individuals might opt for this exercise as it aids in enhancing muscle mass, improving upper body strength, and can be a beneficial addition to any weightlifting or bodybuilding routine.


Step-by-step guide:

  1. Hold a barbell with both hands, using a medium-width grip, and extend your arms straight up towards the ceiling.
  2. Slowly lower the barbell down towards your chest, ensuring to keep your elbows close to your body and not flared out.
  3. Once the barbell lightly touches your chest, push it back up to the starting position, fully extending your arms but without locking your elbows.
  4. Repeat this process for the desired amount of repetitions, ensuring to control the barbell throughout the entire movement.

Exercise Tips:

  • **Grip and Elbow Position**: Hold the barbell with a grip slightly wider than shoulder-width apart. Your palms should be facing away from you. When you lower the barbell, your elbows should be at a 45-degree angle to your body, not flared out to the sides. This reduces the strain on your shoulders.
  • **Controlled Movement**: Lower the barbell slowly to your chest, pause for a second, and then push it back up to the starting position. The barbell should be moving in a straight line up and down. Avoid bouncing the barbell off your chest, as this can lead to injury and doesn't effectively work your muscles.


Can beginners do the Barbell Floor Chest Press?

Yes, beginners can do the Barbell Floor Chest Press exercise. However, it's important to start with a light weight to ensure proper form and prevent injury. It's also beneficial to have a trainer or experienced person guide you through the exercise initially. As with any exercise, beginners should gradually increase weight as they gain strength and confidence.

What are common variations of the Barbell Floor Chest Press?

  • Single-Arm Floor Chest Press: This version of the exercise is performed with one arm at a time, which can help to address any muscle imbalances.
  • Close-Grip Floor Chest Press: By placing your hands closer together on the barbell, you target the triceps and the inner part of the chest more intensely.
  • Incline Floor Chest Press: In this variation, you perform the press on an inclined surface, which places more emphasis on the upper chest muscles.
  • Floor Chest Press with Resistance Bands: Instead of using a barbell, this variation uses resistance bands for a different type of tension and muscle engagement.

What are good complementing exercises for the Barbell Floor Chest Press?

  • Push-ups: Push-ups complement the Barbell Floor Chest Press by using body weight to train the same muscle groups - the pectorals and triceps - while also engaging the core for stability, enhancing overall body strength.
  • Incline Barbell Bench Press: This exercise complements the Barbell Floor Chest Press by focusing on the upper part of the chest muscles, providing a well-rounded chest workout and aiding in the development of the upper body.

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