Floor Press (Barbell)
Complete guide to Floor Press (Barbell). Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Floor Press (Barbell)
Add the appropriate amount of weight and lie on the floor with a barbell set up in a rack above you.
Grab the bar with an overhand grip slightly wider than shoulder-width and plant your feet flat on the floor.
Retract your shoulder blades, engage your abs, and take a breath.
Unrack the bar and lower it toward your chest until your upper arms touch the floor.
Press the bar back up until your arms are fully extended, squeezing your chest at the top and exhale.
Repeat for the desired number of repetitions, then rack the bar.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |