You’ve bench pressed. You’ve dumbbell pressed. But have you ever floor pressed? The barbell floor press is the no-bullshit, stripped-down cousin of the bench press—brutally effective for locking in raw strength, building triceps like armor plating, and reinforcing shoulder stability without the fluff.
This isn’t just another press variation. It’s a targeted weapon for lifters who want to:
✔ Blast through bench plateaus by reinforcing the top half of the lift.
✔ Bulletproof their shoulders by reducing excessive range of motion.
✔ Pack dense muscle on their triceps and chest with controlled, tension-focused reps.
But it’s not for everyone. If you’re after hypertrophy-only training or love the full stretch of a traditional bench, this might feel too restrictive. Yet, for powerlifters, strongmen, and lifters with cranky shoulders? Game-changer.
What is the Barbell Floor Press? (And Who It’s For)
The barbell floor press is a partial-range press performed lying on the floor, elbows touching the ground at the bottom. Unlike a bench press, the reduced range of motion emphasizes lockout strength and eliminates excessive shoulder strain.
Best For:
- Powerlifters needing stronger lockouts.
- Athletes (football, wrestling, MMA) who press from partial angles.
- Lifters with shoulder issues who can’t tolerate deep stretches.
- Anyone chasing thicker triceps without endless pushdowns.
Not Ideal For:
- Bodybuilders prioritizing full-chest stretch.
- Beginners who haven’t mastered basic pressing mechanics.
- Those training exclusively for mobility (this is a strength move).
Muscles Worked: Where the Magic Happens
| Primary Muscles | Secondary Muscles |
|---|---|
| Triceps (Long & Lateral Head) | Upper Chest (Clavicular Head) |
| Anterior Deltoids | Lats (Stabilizers) |
| Pec Major (Sternal Fibers) | Core (Anti-Extension) |
“The floor press forces your triceps to do the heavy lifting—literally. If your bench stalls halfway up, this fixes that.” — Eugene Thong, CSCS
Unlike the bench press, the floor press minimizes pec engagement at the bottom, making it a triceps-dominant monster.
Proper Form & Technique (Don’t Screw This Up)
- Set-Up – Lie flat on the floor, knees bent, feet planted. Grip the barbell slightly wider than shoulder-width.
- Unrack (or Have a Partner Hand It Off) – Lock elbows out, bar directly over shoulders.
- Lower With Control – Elbows tuck slightly, stopping when triceps touch the floor. NO BOUNCING.
- Press Up Explosively – Drive through the heels, fully extending elbows.
Pro Tip: “Think ‘elbows in, knuckles up’ to keep tension off the shoulders.” — Charles Damiano, B.S. Clinical Nutrition
Barbell Floor Press Variations (Keep It Fresh)
- Close-Grip Floor Press – More triceps focus.
- Spoto Floor Press – Pause 1 inch off the chest.
- Chain/Loaded Floor Press – Accommodating resistance for power.
- Dumbbell Floor Press – Unilateral strength fix.
Common Mistakes (That Steal Your Gains)
❌ Letting elbows flare → Shoulder impingement waiting to happen.
❌ Bouncing off the floor → Cheating the tension.
❌ Half-repping the lockout → Missing the point entirely.
Programming the Floor Press (Where It Fits)
For Strength:
- 3-5 sets of 3-6 reps (heavy, 85%+ 1RM).
- Pair with sled drags or board presses for brutal carryover.
For Hypertrophy:
- 3-4 sets of 8-12 reps (controlled tempo).
- Super-set with JM presses or dips for triceps annihilation.
Final Verdict: Should You Floor Press?
✅ Do it if: You want stronger lockouts, bombproof elbows, and triceps that look like they’re carved from granite.
❌ Skip it if: You’re married to the full bench ROM or need maximal pec activation.
This isn’t a replacement—it’s a secret weapon. Add it after main presses 1-2x/week and watch your numbers (and arms) grow.
Q&A: UNLOCKING THE BARBELL FLOOR PRESS’S HIDDEN EDGES
A: While a straight barbell is standard, a Swiss bar (neutral grip) can reduce shoulder strain for lifters with mobility issues. Hex bars are awkward here—they limit range of motion and disrupt balance. Stick to straight or Swiss bars for maximum tension on the triceps.
A: Overhead extensions isolate the long head of the triceps with a stretch, while floor presses hammer all three triceps heads under heavy load. Use both: floor presses for raw strength and extensions for targeted hypertrophy. One builds cannons; the other sculpts detail.
A: Strongmen often press odd objects from the ground (e.g., logs, stones), making floor presses a sport-specific primer. The limited ROM mimics pressing from a lap position, building explosive power and “grind” strength for real-world implements.
A: Indirectly, yes. The core stability and lat engagement required to press from the floor reinforce the bracing mechanics used in deadlifts. It’s not a replacement for pulls, but it sharpens full-body tension—a secret weapon for lifters who leak power at lockout.
A: Absolutely. A narrow grip (shoulder-width) shifts emphasis to the triceps, while a wider grip recruits more chest and anterior delts. Experiment with widths to target weaknesses: narrow for lockout power, wide for explosive drive off the floor.
A: It’s a push-pull superset from hell. Rows counteract the internal rotation of pressing, balancing shoulder health. Plus, the aggressive postural switch (prone to bent-over) fires up the nervous system, turning a strength session into a conditioning gauntlet. Brutal, but effective.
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