Barbell floor press

Muscles worked

Also works

You need

How to do it

1. Set the barbell inside a squat rack or stand at a height where you can reach it from a lying position. As you lie on the floor, you should be able to grab the bar and unrack it without extending your arms completely.
2. Lie on the floor with your forehead directly underneath the bar.
3. Reach up and grab the bar with a double overhand grip. Envelop the bar with your thumbs for an extra secure grip. Use the same width you do for the regular bench press––having your hands slightly more than shoulder-width apart.
4. Straighten your legs, bring your shoulders back to the floor, engage your abs, and squeeze your glutes.
5. Take a breath and unrack the barbell by extending your arms.
6. Bring the bar over your chest.
7. Take another breath and lower the bar slowly until your triceps are in contact with the floor. Going down slowly is crucial because hitting the floor with your arms can lead to a wrist injury.
8. Tap the floor with your arms and press the bar to the top, extending your elbows and doing a full range of motion.