Barbell Floor Chest Press

Barbell Floor Chest Press Instructions

- Weight plates (optional for added resistance)
- Flat, non-slip surface (mat or gym floor)

Starting Position

1. Lay Down: Lie on your back on the floor with your knees bent and feet flat on the ground. Ensure your back is flat against the floor.
2. Barbell Setup: Position the barbell over your chest. You can use a barbell rack to place the barbell at the correct height before lifting it off.
3. Grip: Grip the barbell with both hands, slightly wider than shoulder-width apart. Your palms should face forward.

Execution

1. Lower the Barbell: Inhale and slowly lower the barbell towards your chest, maintaining control. Your elbows should move at about a 45-degree angle from your body.
2. Pause: Once the barbell lightly touches your chest, pause for a moment while keeping your core engaged.
3. Press Up: Exhale and push the barbell back up to the starting position, fully extending your arms without locking your elbows at the top. Focus on squeezing your chest muscles throughout the movement.

Tips

- Ensure your feet remain flat on the ground throughout the exercise.
- Keep your wrists straight and aligned with your forearms to prevent strain.
- Start with lighter weights to perfect your form before adding more resistance.

Safety

- If you're new to this exercise or using heavy weights, consider having a spotter to assist you.
- Avoid arching your back during the movement to minimize the risk of injury.