Barbell Floor Presses

The key with a barbell is to lower it slowly to the ground. In this video i m going to show you how to perform the barbell floor press which targets the chest and triceps. The floor press can be used in a variety of grip widths but the most effective will about 1 2 inches in from the first notch on your barbell.

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Here are three variations to consider.

Barbell floor presses.

If there is a lot of weight on the bar you ll hurt your elbows or arms if you go down too quickly. The bench press is the fuller range of motion lift that allows for the chest triceps and anterior shoulders to press the barbell where as the floor press limits the amount of chest involvement. The floor press actually predates the bench press. People learned to bench a barbell off the floor before benches were even invented.

1 barbell floor press. At one time lifters attacked the lift with gusto putting up some impressive numbers including george hackenschmidt s 361 pound strict floor press back in 1899. Lie with your back flat against the floor. The barbell floor press is an upper body exercise for the chest shoulders and triceps.

When performed on the floor the range of motion of the exercise is limited to reduce the strain placed on the shoulder joint. The exercises are obviously similar. Grab a barbell off a squat rack or have a partner hand you the barbell and. In fact i use this exercise as a bench pres.

This is one of the most basic pain free ways of pressing that decreases the amount of stress on the anterior shoulder girdle while also allowing you to go heavy. The floor press is the original horizontal barbell press even predating the bench press. As the barbell descends towards the chest the upper arms will contact the. The floor press is performed by using a barbell kettlebell dumbbell or a trap bar.

Just ditch the bench and instead set up on the floor to limit the range of motion. Keeping your shoulders active and your elbows tucked in will help you bring the bar down under control. Imagine you are completing a normal bench press lowering the bar to your chest and pulling your scapula together in the process.

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