Barbell Floor Chest Press

Note: This is just a visual reference — it may vary depending on your setup.

Strength Chest

Arms Chest Shoulders

Muscle Activation

Chest

80%

Anterior Deltoids

20%

Equipment

Barbell

Setup / Starting Position

Lie on the floor with your back flat against the ground and knees bent.
Hold a barbell with an overhand grip, hands shoulder-width apart, and position it directly above your chest with arms fully extended.

Exercise Position

Inhale and lower the barbell towards your chest, keeping your elbows tucked in close to your body.
Exhale and press the barbell back up to the starting position, fully extending your arms.

Form & Performance

Keep your shoulder blades retracted and back flat against the floor throughout the movement.
Avoid arching your back or lifting your hips off the ground.