# Barbell Floor Press

URL: https://heatsy.app/ex/barbell-floor-press

Also known as: Floor Press, BB Floor Press

Body region: Chest, Arms

## Muscles

- Main: Pectoralis Major, Triceps
- Helps: Deltoid
- Holds: Infraspinatus, Latissimus Dorsi, Rectus Abdominis

## Equipment

- Barbell
- Squat Rack

## Technique

1. Set the bar on the safety arms of a rack at a height you can reach while lying on the floor.
2. Lie under the bar with eyes beneath it, knees bent or legs straight, and grip slightly wider than shoulder width.
3. Unrack the bar over your chest with straight arms.
4. Lower until the upper arms rest on the floor, pause briefly, then press back up.

### Cues

- Touch the floor with the upper arms, do not bounce off it.
- Tuck the elbows to about 45 degrees from the torso.
- Use a rack or a spotter: getting out from under a stuck bar on the floor is hard.

### Common mistakes

- Slamming the elbows into the floor.
- Flaring the elbows straight out to the sides.
- Lifting the bar from the floor without a rack, which strains the shoulders.

## Variations

- [Close-Grip Barbell Floor Press](https://heatsy.app/ex/close-grip-barbell-floor-press)
- [One-Arm Barbell Floor Press](https://heatsy.app/ex/one-arm-barbell-floor-press)

## Alternatives

- [Barbell Bench Press](https://heatsy.app/ex/barbell-bench-press)
- [Close-Grip Bench Press](https://heatsy.app/ex/close-grip-bench-press)
- [Dumbbell Bench Press](https://heatsy.app/ex/dumbbell-bench-press)