BB Floor Press
EquipmentBarbell, Squat Rack
TypeCompound
DifficultyBeginner
Primary:Chest, Front Delts
Secondary:Triceps
Tertiary:Upper Back, Traps
Stabilizer:Core, Rear Delts, Side Delts
📋 How to Perform
- Get your eyes underneath the bar with your legs either straight or bent with your upper body entirely on the floor. This ensures you’re not too close or far away from the rack.
- Take your preferred grip of the bar, unload the bar, engage your upper back, and let the bar settle in your hands.
- Lower the barbell slowly toward your lower chest until the back of your arms touches the floor and pause for a second or two.
- Push the weight up until your elbows are fully extended. Then reset and repeat for reps.
⚠️ Common Mistakes to Avoid
- Letting the upper arms slam into the floor, which removes the pause and bounces the bar up.
- Flaring the elbows straight out to the sides, which loads the front of the shoulder over the chest.
- Lowering the bar toward the neck instead of the lower chest, which strains the shoulders.
