Barbell floor chest press

Category

Chest

Difficulty

Beginner

Equipment

Barbell

Primary muscles

Pectoralis Major

Secondary muscles

Anterior Deltoids, Triceps Brachii

How to do it

1. Lie on your back on the floor with your feet flat on the floor. Grip a barbell with your hands slightly wider than shoulder-width apart, and hold the barbell directly above your chest with your arms bent, elbows on the floor.
2. Engage your core and slowly press the barbell up until your arms are straight over your chest.
3. Lower the barbell back to the starting position by bending your arms fully, focusing on using your chest muscles.
4. Repeat for the desired number of repetitions.

Form tips

• Lower the barbell slowly and with control to maximize muscle engagement and prevent injury.
• Ensure your elbows are at a 45-degree angle to your body to reduce shoulder strain.
• Breathe steadily, exhaling as you press the barbell up and inhaling as you lower it down.