Close-Grip Barbell Floor Press

Body region

• Chest
• Arms

Equipment

• Barbell
• Squat Rack

Technique

1. Lie on the floor inside a rack with the bar set at a height you can unrack without your elbows locking out.
2. Take an overhand grip about shoulder width, a little narrower than a regular press.
3. Lower the bar until the upper arms rest lightly on the floor.
4. Pause without relaxing, then press up and slightly back to lockout.

Cues

• Keep elbows about 30-45 degrees from the ribs.
• Wrists stay stacked over the elbows.

Common mistakes

• Gripping so narrowly that the wrists bend painfully.
• Bouncing the arms off the floor.
• Pressing without a spotter or safety arms set correctly.

Variations

• One-Arm Barbell Floor Press

Alternatives

• Barbell Bench Press
• Close-Grip Bench Press
• Dumbbell Bench Press