How is the floor press different from a standard bench press?

The floor press has a restricted range of motion because the floor stops your elbows. This emphasizes the triceps and the lockout phase of the lift while reducing strain on the shoulder joint.

Should I keep my legs straight or bent?

Keeping your legs straight removes the ability to use leg drive, making it a pure upper-body lift. Bending your knees can provide more stability and is often more comfortable for individuals with lower back sensitivity.

Is the floor barbell press safe for people with shoulder pain?

Generally, yes, because it prevents the elbows from traveling past the torso. This limited range of motion reduces the stretch on the anterior shoulder capsule, making it a common alternative for those with bench press-related discomfort.

Floor Barbell Press Guide | Building Chest and Triceps

Master the floor barbell press with our step-by-step guide. Learn proper form to increase lockout strength and build muscle while protecting your shoulders.

How to Perform

Lie flat on the floor inside a power rack with your legs either straight or knees bent and feet flat on the ground.
Position yourself so the barbell is directly over your eyes and grip the bar slightly narrower than a standard bench press.
Unrack the weight and hold it directly over your chest with your elbows fully locked out.
Lower the barbell slowly until your upper arms make firm, flat contact with the floor.
Pause for a split second at the bottom to eliminate momentum and keep tension in your chest and triceps.
Press the weight back to the starting position by driving your back into the floor and extending your arms.
Lock out the elbows at the top before beginning the next repetition.

Common Mistakes

Bouncing the elbows off the floor to create momentum.
Flaring the elbows out at a ninety-degree angle rather than tucking them slightly.
Lifting the hips or lower back off the ground during the press.
Failing to pause at the bottom, which reduces the effectiveness of the shortened range of motion.

Muscles Worked

Primary movers

Chest

Stabilizers

Triceps
Front Deltoids
Core

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Chest · Shoulders