Barbell Floor Press
The barbell floor press is historically the predecessor of the bench press. Because of the positioning on the floor, the range of motion is smaller than with the bench press on a bench. This translates into greater emphasis on the triceps at the expense of the chest muscles. The exercise can deliberately be performed for the triceps, but it can also help you become stronger in the bench press (in the final phase). Another consequence of the limited range of motion is a lower chance of shoulder complaints.
When working with heavier weights, it is useful to use a rack in which the barbell can be placed.
Barbell floor press execution
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1
Lie on your back on the floor with your feet flat on the floor. Keep your elbows tucked against your sides, with the weight of the barbell resting on your forearms.
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2
Press explosively until your arms are almost straight.
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3
Lower the weight under control until your elbows just touch the floor. Try to maintain tension at this point.
Barbell floor press
Active muscles:
- Pectoralis major (large chest muscle)
- Anterior deltoid (front fibers of the shoulder muscle)
- Triceps brachii
- Serratus anterior
- Coracobrachialis (coracobrachialis muscle)
Stabilizing muscles:
- Rotator cuff (stabilizing shoulder muscles, supraspinatus, subscapularis, teres major, teres minor)
- Serratus
- Trapezius
- Biceps brachii
- Latissimus dorsi
- Core muscles
Barbell floor press technique
First consider why you are performing the exercise. If you plan to perform the exercise relatively heavily, first ensure the appropriate safety measures:
- Choose a combination of barbell and large-diameter plates that can be rolled over you. There will then be space between the bar and your chest when the plates touch the ground (as little as possible). Or:
- Choose a position at a squat rack or Smith machine so that you can lift the barbell out of it and place it back in.
Keep in mind that the exercise is more difficult than the standard bench press and adjust the weight accordingly.
Working with a partner is of course always recommended when performing barbell chest presses.
Alternatives:
- Dumbbell bench press, narrow grip with elbows tucked to your sides (and not deeper)
- Barbell bench press, narrow grip with half range of motion
- Bench press Smith machine with a lock that prevents the barbell from lowering deeper than the point at which the elbows are at the sides.
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