Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
    Shoulders, Triceps
Target Muscle Group

Chest

Chest Muscle Anatomy Diagram

Floor Bench Press Instructions

  1. The floor bench press is often used as a strength training technique. The shorter range of motion allows for heavier weights to be used.
  2. Set up by placing a mat on the floor and loading up a barbell with the weight you want to use.
  3. Sit on the floor with the barbell on your thighs. Grasp the barbell with a wider than shoulder width overhand grip and lay back on the floor. Alternatively, lay back on the floor and have a training partner pass you the barbell.
  4. Slowly lower the barbell down until your upper arms are almost resting on the floor.
  5. Pause, the slowly raise the barbell back up without lockout out at the elbows.
  6. Repeat for desired reps.

​Floor Bench Press Tips:

  1. When lowering the bar you need to stop BEFORE your arms are resting on the floor. This keeps the stress on the pectoral muscles and doesn't allow you to rest mid-set.
6 Comments
Mike House
Posted on: Sun, 04/21/2013 - 17:01

I use the smith machine but not with the bar on the rails. i put the bar on the hooks opposite of the rails and do not need a spotter. I am able to add much more weight using this floor technique. Mike

steve
Posted on: Mon, 04/06/2015 - 21:47

Cmon man your embarresing , smith machine is training wheels your lifting without gravity you might as well shred the moneyvyou put towards a gym membership and protein

Dave
Posted on: Thu, 09/14/2017 - 15:47

He said he just uses the hooks on the smith machine, not the rails. So the weights are free of the machine and he's basically just using the smith machine as a rack to place the bar on.

Steven Silvestri
Posted on: Sun, 09/09/2012 - 11:10

Would it be okay to use a Smith Machine for this exercise if I don't have a spotter?

billy brothers
Posted on: Mon, 01/07/2013 - 07:03

Smith Machine really takes a lot out of weightlifing. It's controlled for you and I do not recommend using a smith machine if you're trying to get stronger.

billy brothers
Posted on: Mon, 01/07/2013 - 07:03

Smith Machine really takes a lot out of weightlifing. It's controlled for you and I do not recommend using a smith machine if you're trying to get stronger.

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