Barbell Floor Chest Press

1. Set a barbell in a low rack or on floor supports at about arm's length above the ground.
2. Lie on the floor under the bar with your eyes beneath it, knees bent and feet flat, or legs straight for a stricter press.
3. Grip the bar slightly wider than shoulder width, squeeze your shoulder blades together, and unrack it over your chest.
4. Lower the bar under control until the backs of your upper arms touch the floor, keeping the forearms vertical.
5. Pause briefly on the floor without relaxing or letting the elbows crash down.
6. Press the bar back up to full lockout over your mid-chest.
7. Repeat, keeping the shoulder blades pinned under you for the whole set.

Common Mistakes

• Slamming the elbows into the floor: dropping the bar so the arms bounce off the ground uses the floor for a rebound and risks the elbows. Lower with control, touch softly, and pause before pressing.
• Losing tightness during the pause: relaxing the chest and upper back while the arms rest on the floor forces every rep to start from a dead, unstable position. Stay braced and keep the shoulder blades squeezed even at rest.
• Flaring the elbows to 90 degrees: pressing with the elbows straight out to the sides stresses the shoulders. Tuck them to roughly 45 degrees from your torso so the forearms stay vertical.
• Bridging the hips off the floor: pushing through the legs to lift the hips turns the press into a decline movement and defeats the strict setup. Keep your glutes on the ground from start to finish.