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Barbell Floor Chest Press

Chest Front deltsTriceps Compound Barbell
Demo (loops)

How to do it

Starting position

  1. Lie under the rack with the barbell, facing the floor.
  2. Grip the barbell slightly wider than shoulder-width.
  3. Plant your feet or bend your knees comfortably on the floor.

Movement

  1. Lift the barbell from the rack and position it over your chest.
  2. Slowly lower until your elbows touch the floor.
  3. Press the barbell straight up using your chest.

Breathing

Inhale as you lower the barbell, and exhale as you press up.

Cautions

  • Hitting your elbows hard against the floor can injure the joints, so touch down gently.
  • Bending your wrists back risks injury, so grip the bar securely.

Exercise info

Primary musclesChest
Secondary musclesFront delts · Triceps
EquipmentBarbell
Movement patternHorizontal push
Rep range5–8 reps
2 similar exercises

Representative exercise: Barbell Floor Chest Press

How GYMKC sets the weight for this exercise

For example, if you do 5 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 74 kg.

With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 5–8 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Dumbbell Bench PressEasierDumbbell Floor PressEasierBarbell Guillotine Bench PressHarderBarbell Reverse Grip Bench PressHarderBarbell Bench PressSimilar exerciseBand Push-UpSimilar exerciseMachine Incline Chest PressSame muscle · different equipmentKneeling Push-UpSame muscle · different equipmentBand Chest PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.