The Barbell Floor Press for Chest Development (with Video)

Subj: Build a Strong Chest and Keep Your Shoulders Healthy with the Barbell Floor Press

The barbell floor press is a great lift for building a bigger, stronger chest.

It’s also relatively safe in comparison to the traditional bench press. Pressing from the floor gives you more stability and support. The hard surface also makes the transfer of energy more efficient compared to a padded bench.

When benching, I would sometimes lean one way or the other. Leaning results in muscle imbalances and increases injury risk.

Since the floor is level and much wider than my back, my torso stays in perfect alignment along all axises.

Lately, I’ve preferred the floor press to traditional bench press for two reasons:

It’s easier on my shoulders
It’s easier to concentrate on pectoral contraction.

The Floor Press is a great alternative to the beach press especially if you experience shoulder pain. I had pain and discomfort in my right shoulder for a long time. My should pain and discomfort is a direct result of me lifting without proper form.

Since moving to the floor press my shoulder pain is gone. I credit the floor press because it provides better shoulder stability and less strain on the shoulders do to the limited range of motion, added stability and better ability to keep your shoulders packed tight compared to the normal bench press.

You don’t have to worry much about your legs and body position while doing the floor press. Just put your feet flat on the floor and keep your torso tight throughout the entire lift. As you increase the weight, you will want to drive your heels into the floor to generate more power.

Executing the Barbell Floor Press

Executing the floor press is simple. To set up the press you pull your shoulders back and down while pinching your shoulder blades together.

Put your feet flat on the ground, pressing against the floor to create tension in your lower body to brace yourself for the lift.

Get your shoulders into position by moving your shoulder blades together , like you’re trying to squeeze a grape between them. Flex your lats and keep your back muscles tight while pressing your shoulders into the floor. Take a big breath, fill your lungs with as much air as you can hold. Puff your chest up as high as you can. All this will ensure your shoulders stay packed and the tension is on your chest muscles.

Keep your shoulders back as you unrack the weight. Bring the weight down slowly until your triceps touch the ground. Then pause and push the weight up.

The floor press can be performed with Dumbbells as well. It might be helpful to have a spotter hand you the dumbbells after you are in position. The dumbbell floor press allows you to get a greater contraction in your pectorals

Give this exercise a try if you want to build up your chest, shoulders and triceps.

In this video I used the rack assisted barbell. You can use a barbell on hooks or stands. Use whatever is available and safe so you don’t get stapled to the floor.