Barbell Floor Press Tutorial

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DESCRIPTION/INSTRUCTIONS:

  1. Lay flat on your back underneath a barbell and position yourself so that your eyes are looking up past the front edge of the bar.

  2. Place your hands on the bar around shoulder width or slightly wider and make sure that they’re even on both sides.

  3. Lift the bar up off of the rack and hold it out over your shoulders with your arms straight.

  4. Lower the bar down until your elbows/triceps touch the floor, then press the bar back up over your shoulders.

HELPFUL CUES:

  1. Keep your back, abs, and legs tight during this movement the same way you would for a bench press. Keeping your body tight will give you a stable platform to press from.

  2. Keep your shoulder blades pinched together. This will limit any unnecessary strain on your shoulders.

COMMON MISTAKES:

  1. Pressing back up before your arms touch the ground. While this is a limited range of motion exercise, it is still important to touch your elbows/triceps to the floor for the full training effect.

  2. Lifting your butt off the ground. Keep your butt in contact with the ground during this exercise

Common Variations:

  1. Close Grip Floor Press

  2. Wide Grip Floor Press

  3. Tempo Floor Press