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Barbell Floor Press
- 1 - Lie flat on your back on the floor with your knees bent and feet planted firmly on the ground.
- 2 - Position yourself under the rack (or have a spotter hand you the bar) so the barbell is directly above your chest.
- 3 - Grip the barbell with a slightly wider than shoulder-width grip, palms facing forward.
- 4 - Unrack the bar and hold it directly above your chest with arms fully extended.
- 5 - Slowly lower the barbell toward your chest in a controlled motion until your upper arms (triceps) make contact with the floor.
- 6 - Pause briefly at the bottom, then press the barbell back up explosively to the starting position until your arms are fully extended.
- 7 - Repeat for the desired number of repetitions, then rack the bar safely.
