Barbell Floor Press
Lie on your back on the floor with knees bent and grip the barbell slightly wider than shoulder width. Unrack or have the bar handed off, then lower it until your upper arms just touch the floor and pause briefly. Press back up to lockout, driving through the chest and triceps without any leg drive. The floor limits the range of motion, protecting the shoulders and overloading the top-end lockout strength.
CHEST · PUSH
How it is executed
- Lie on your back on the floor with knees bent and grip the barbell slightly wider than shoulder width.
- Unrack or have the bar handed off, then lower it until your upper arms just touch the floor and pause briefly.
- Press back up to lockout, driving through the chest and triceps without any leg drive.
- The floor limits the range of motion, protecting the shoulders and overloading the top-end lockout strength.
Variations and substitutions
Glossary and calculators
Effective setAn effective set is a working set taken close enough to failure to count toward training volume, in practice within the final three or four reps.DeloadA deload is a planned period, almost always a week, in which volume or intensity comes down so the body can finish absorbing the accumulated work.Training volume calculatorHow many weekly sets a muscle gets
