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Chest · Barbell
Barbell Floor Chest Press
Barbell Floor Chest Press is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Anterior Deltoids
- Triceps · Triceps Brachii
How to do Barbell Floor Chest Press
- 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.
- Engage your core and slowly press the barbell up until your arms are straight over your chest.
- Lower the barbell back to the starting position by bending your arms fully, focusing on using your chest muscles.
- 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.
Barbell Floor Chest Press alternatives
More pectorals exercises
Barbell Floor Chest Press FAQ
What muscles does Barbell Floor Chest Press work?
Barbell Floor Chest Press mainly works the pectorals in the chest (Pectoralis Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Barbell Floor Chest Press?
You need a barbell.
How many sets and reps of Barbell Floor Chest Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Floor Chest Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Barbell Floor Chest Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Floor Chest Press?
Other exercises for the pectorals include Dumbbell Lying on Floor Chest Press, Chest Press Machine, Floor Cable Resistance Band Press and Barbell Smith Chest Press.
For developers
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