Barbell Floor Press

Anton YefanovUpdated September 6, 2026

The barbell floor press is a horizontal press performed lying on the floor rather than a bench. The ground stops the upper arms partway down, which removes the deepest part of the range and takes the stretch off the shoulder. Less range means the triceps carry a larger share of the work and heavier loads can be handled than in a full bench press. Leg drive is unavailable because the hips stay flat, so the chest, front deltoids and triceps produce the lift on their own.

How to do the Barbell Floor Press

Load a barbell and lie back on the floor with the bar over your chest, or have a partner pass it to you.
Bend your knees and plant your feet, keeping head, shoulders and hips in contact with the floor.
Grip the bar slightly wider than shoulder width and pull your shoulder blades down and together.
Lower the bar under control until the back of your upper arms just touches the floor.
Pause for a beat without relaxing, then press the bar back up over your chest.
Stop just short of locking the elbows and repeat for the prescribed reps.

Muscles worked

Primary:: Chest
Secondary:: Triceps and Shoulders

Why train it

Loads the top half of the press heavily, which carries over to bench press lockout strength.
Limits shoulder extension, so it suits lifters who find deep bench pressing uncomfortable.
Needs only a bar and floor space, which makes it viable in gyms without a bench.

Common mistakes

Bouncing the elbows off the floor, which loses tension and sends a shock load through the elbow joint.
Flaring the elbows out to ninety degrees, which stresses the shoulder without adding chest work.
Driving with the legs as if bench pressing, which lifts the hips and shortens the intended range.
Locking out hard on every rep, which hands the work to the joints instead of the triceps and chest.

Frequently asked questions

What muscles does the Barbell Floor Press work?

The Barbell Floor Press trains the chest as the main target. Expect the triceps and shoulders to take some of the load as well.

What equipment do I need for the Barbell Floor Press?

Only a barbell. Nothing beyond that is required to run the movement the way it is described above.

Is the Barbell Floor Press suitable for beginners?

With some training behind you. The Barbell Floor Press is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.

Can I do the Barbell Floor Press at home?

Yes, if you own a barbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.

How many sets and reps of the Barbell Floor Press should I do?

Three to five sets of 6 to 12 reps. Sit at the lower end with heavier weight when you are chasing strength, and at the upper end when you are chasing size.

What are good alternatives to the Barbell Floor Press?

Bodyweight Elevated Push Up, Cable Low-to-High Fly, and Decline Machine Chest Press train the same primary muscles as the Barbell Floor Press. Pick whichever one suits the equipment in front of you.