Gym & Fitness
Barbell Floor Press (Chest Exercise)
In this video I’m going to show you how to perform the barbell floor press, which targets the chest and triceps.
In fact, I use this exercise as a bench press alternative or for individuals who have shoulder injuries yet are looking to train chest.
With that, here’s what you’ll learn in today’s video:
First, I’ll show you the proper positioning in the floor press and how to get set up in a strong starting position.
Next, I’ll review how to properly set the back and lower the barbell under control, making sure to keep the head on the floor and the shoulderblades retracted to ensure a strong and stable shoulder girdle and maximize the barbell floor press.
Next, we will review how to properly perform a barbell floor press using the chest and triceps, by pressing it upwards off the chest and flexing the chest muscles at the top.
Throughout the entire video, I will provide a 360 degree view of the muscles and set up position during the barbell floor press.
I recommend you also review the other exercise video tutorials below.
***Note, I will be upload over 70+ dumbbell and bodyweight exercise tutorials to my channel in May 2020, so please be sure to subscribe and select to get notified when I upload the entire exercise library in May 2020!
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Dumbbell “Bodybuilding” Playlist (coming May 2020) – https://www.youtube.com/playlist?list=PL7dUIU3wWKWBu6Zpw72W0KQyAdnhDFEek
Arms Exercises – https://www.youtube.com/playlist?list=PL7dUIU3wWKWDTSl8nQl1IS7LOfiLX6m4m
Back Exercises – https://www.youtube.com/playlist?list=PL7dUIU3wWKWDuxzDKNS5WoHxyv3GEl7t8
Bodyweight Exercises – https://www.youtube.com/playlist?list=PL7dUIU3wWKWCf2DR_gwW1cnWHN91VOXQH
Chest Exercises – https://www.youtube.com/playlist?list=PL7dUIU3wWKWAZKWxtEBymE-2OD8Qq-hkv
Core Exercises – https://www.youtube.com/playlist?list=PL7dUIU3wWKWDL5Esfc_oA5dgXUltcLJII
Functional Strength and Fitness Exercises – https://www.youtube.com/playlist?list=PL7dUIU3wWKWBqPyhoZJOhuK-OTFVHf3WE
Lower Body Exercises – https://www.youtube.com/playlist?list=PL7dUIU3wWKWBjSuTHxVVwBg14yagFVyR-
Mobility Exercises – https://www.youtube.com/playlist?list=PL7dUIU3wWKWAn4xesJRjsI9Z3QJViaODi
Olympic Weightlifting Exercises – https://www.youtube.com/playlist?list=PL7dUIU3wWKWAW1WLz2kO_r43P5efYjx-8
Plyometric Exercises – https://www.youtube.com/playlist?list=PL7dUIU3wWKWCDBEYe0srnGe8b6fMXdZ8c
Shoulder Exercises – https://www.youtube.com/playlist?list=PL7dUIU3wWKWB1xWCbb7S1SilqdX1Dcn0Q
Finally, be sure to subscribe to my channel as I post weekly weightlifting , fitness, and sports performance exercise videos and tips to help you maximize your efforts in the gym!
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source
@StompDeni42
June 13, 2025 at 12:08 pm
Excellent, healthy form! Very impressive! Thank you for sharing! Thubs up a lot! 🙂
@atulroy2470
June 13, 2025 at 12:08 pm
floor press never fail
@instantdislikechannel5699
June 13, 2025 at 12:08 pm
Get a rackless gym only by using floor press and a trap-bar….
Thats it…
@sammatt6678
June 13, 2025 at 12:08 pm
Thank you
@KrishnaSingh-yt3rq
June 13, 2025 at 12:08 pm
Cooooool man!!! Awsome
@abzm6160
June 13, 2025 at 12:08 pm
Buy a bench man
@lukeh21
June 13, 2025 at 12:08 pm
Hi man just wondering do you still retract your shoulders like a normal bench press and do you still need to arch your back ?
@suvardhanssankeshware9422
June 13, 2025 at 12:08 pm
Is this for lower chest right?
@mediterraneandiet2483
June 13, 2025 at 12:08 pm
Dumbbells would be better.
@336_longhaulalex8
June 13, 2025 at 12:08 pm
Love this exercise it’s helped me get to 170Ibs on Bench I weigh 143Ibs
@Datguyeezy
June 13, 2025 at 12:08 pm
Is my elbow supposed to touch da ground or no
@clawp1451
June 13, 2025 at 12:08 pm
Chest.?
@MegaAshfire
June 13, 2025 at 12:08 pm
Very nice! My weights don't have good height so unable to roll it above knee. Lot of energy wasted in getting it to chest.
@byrusmx
June 13, 2025 at 12:08 pm
Just exactly what I was looking for
@aurothelarper
June 13, 2025 at 12:08 pm
I don't feel chest pumping
@chrissheehan5793
June 13, 2025 at 12:08 pm
Before this I’ve always thought to start at a power rack ( @ my home gym ) after seeing you I’ve adapted to moving the bar over my body without the use of a rack. It is beneficial my message to all is but up or shut up and just stick to regular bench (paused close or wide grip 🫡
@ramukaka2373
June 13, 2025 at 12:08 pm
i don't have a bench , will this exercise actually build my chest ?
@Buddyx76
June 13, 2025 at 12:08 pm
Is this as effective as a bench press?
@Eren_lesportif
June 13, 2025 at 12:08 pm
What is this
@jeegupopli1871
June 13, 2025 at 12:08 pm
That's old school and crazy not setting it up like that but i doubt you'd efficiently be able to load this exercise up setting it up like that
@zareeftashfique8168
June 13, 2025 at 12:08 pm
Bruh thank you for making me realize we can hip thrust our bb to position for a floor press
You a genius
@matthewstevens2700
June 13, 2025 at 12:08 pm
Here's the problem with this method. If you can hip thrust the weight into position, you're not using nearly enough weight.
@motsuwu
June 13, 2025 at 12:08 pm
Does it have to drop down under the chest or slightly higher is fine as well?
@dimscrawl4910
June 13, 2025 at 12:08 pm
somethin on your camera
@Stevan4318
June 13, 2025 at 12:08 pm
I just came to see how to do proper form and found a fellow hip thruster😭
@SpamMouse
June 13, 2025 at 12:08 pm
Hip thrust seem a poor start.
@abhishektodmal1914
June 13, 2025 at 12:08 pm
🙏
@DreamDrive11
June 13, 2025 at 12:08 pm
Thank you. I was wondering how do Initiate the movement safely.
@j2fit
June 13, 2025 at 12:08 pm
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