The barbell floor press is a bench press without the bench: your elbows stop on the floor, the range is shorter and the triceps work harder at lockout.
1Starting positionStart2End positionFinish
Setup
Lie on the floor in a power rack with the hooks set so you unrack with nearly straight arms. Grip as for a bench press, legs bent or straight. Lower until your triceps touch the floor, pause, press.
Execution
Lie on the floor with knees bent, take the bar from the rack with a grip a bit wider than shoulders and lock out over your chest.
Inhale and lower the bar until your triceps touch the floor.
Exhale and press it back up.
Common mistakes
Bouncing your elbows off the floor — touch and pause, no impact.
Elbows flared to 90 degrees — keep them at about 45 to your torso.
Unracking without a rack — on the floor it's hard to get the bar and there's nowhere to dump it; use a rack or a spotter.
Lifting your hips — glutes stay on the floor.
Alternatives
Equipment taken or the movement doesn't suit you — try Smith Machine Bench Press, Barbell Bench Press, Wide-Grip Barbell Bench Press. All 8 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
