Barbell Floor Press

How to Do:

1. Setup Lie on the floor with a barbell positioned above your chest. Your feet should be flat on the floor.  Grip the barbell with your hands slightly wider than shoulder-width apart.
2. Lift the Bar Push through your feet and extend your arms, lifting the barbell off the ground. Keep your elbows slightly bent to ensure they don't lock out at the top.
3. Lower the Bar Slowly lower the barbell down towards your chest, keeping your elbows at a 45-degree angle to your body. The bar should touch the floor just above your chest. Inhale as you lower the bar.
4. Press the Bar Up Drive through your feet and push the barbell back up to the starting position, exhaling as you extend your arms fully.
5. Repeat Perform the desired number of repetitions, keeping the movement controlled and focusing on engaging your chest and triceps.

Benefits:

The Barbell Floor Press primarily targets the chest, shoulders, and triceps. It is a great alternative to the bench press, as it reduces the range of motion, minimizing stress on the shoulders and lower back. This exercise is especially effective for building pressing power and upper body strength, and it is easier on the joints while still allowing for heavy loads. The floor press also engages the triceps more significantly, making it a useful tool for strengthening the arms in pressing movements.