How to Increase Barbell Floor Presses

The barbell floor press is a centuries-old powerlifting exercise that effectively works out your triceps and chest. Unlike the standard bench press, in which you lift a barbell off your chest while lying flat on a bench, the floor press has you lifting the barbell while on the floor. You can increase your floor press by paying close attention to proper technique.

Things You'll Need

  • Barbell
  • Power rack or training partner
  • Two 20-pound chains (optional)
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Instructions

    • 1

      Lie flat on the floor underneath the bar. Pull your shoulder blades together. For more drive, bend your knees and plant your feet firmly on the floor. You can also extend your legs straight out to eliminate the assistance from your legs and make the floor press exclusively an upper-body exercise, but you will be able to press significantly less weight in this position.

    • 2

      Extend your arms and grasp the bar from the rack with an overhand grip and your hands slightly wider than shoulder-width apart. If you do not have a rack, have a training partner or spotter hand you the bar. Keep your lower back arched, your chest lifted and your elbows tucked in for the duration of the lift.

    • 3

      Lower the barbell slowly until your triceps touch the floor. Maintain a tight grip on the bar and attempt to "pull it apart" as you bring it down to increase your lateral force.

    • 4

      Pause for one count, then quickly push the barbell up to full extension. Make sure to keep the bar, your elbows and your wrists in line as you press the weight back up. Repeat as necessary.

    • 5

      To increase the intensity, add a 20-pound chain to each side of the bar to increase the resistance. On your next set, add another 20 pound chain, and continue to up the resistance until you max out.