How To Do Floor Bench Press Properly

Floor bench press is a bench press performed on the floor to boost upper body strength while toning the muscles of your chest, shoulders and arms.

This variation is great especially if you are suffering from any shoulder injuries as most of your movements end at the floor where you will be lying, minimizing shoulder strain.

This exercise assures maximum and long-term upper body vigour while reducing any unnecessary movement.

Its also really efficient as it focuses purely on your upper body muscles ensuring that there is no form of assistance from the rest of your body parts like your knees or legs.


  • On the floor, lie on your back with the barbell bar under you. Finding the right position is important and you don’t want to be too far in front or behind the bar.
  • Grab the bar with an overhand grip to give stability and make sure that your hands are shoulder width apart so as to activate your shoulder muscles. Your legs should be straight and not bent to minimise any spinal strain
  • Take the bar if you are under a rack or ask someone to assist you particularly if you are using heavy weights so you can jump-start the workout. Lift off the bar and this is your starting position
  • Slowly lower the weights to reach your chest that should assume a high position. Your elbows and wrists should be underneath the bar and once your upper arms touch the floor pause.
  • This should go for approximately two seconds before you press back to your original position. Ensure that you maintain tension on your muscles especially as your elbows leaves the ground.
  • Repeat



Your anterior deltoids are the most functional during this exercise to help press as your elbows lift from the floor.

The anterior or front deltoid muscles that make up the front portion of your shoulder are stimulated every time you carry out this workout.

The tension needed to activate these shoulder muscles is somewhat based on the length of your arms. In that, if you have shorter arms your shoulder muscles will be stimulated less and vice-versa.

Since you will be lying on the floor for this exercise, there is a surface for your arms to rest but the tension shouldn’t be completely eliminated to promote muscle hypertrophy.



This workout uses your chest muscles specifically your pectoralis major to move as you lower the bar. This muscle is found in the upper chest and is used for stability as your elbows reach the floor.

The pectoralis minor found underneath the pectoralis major is also worked and together these muscles help control your arm movement.

Although the chest muscles are not actively targeted in this workout, they act as an important motion controller


These muscles are located on your upper arm and play the role of retraction and extension of your arm. They are mostly worked when the elbow extends and are actively used to help the forearm straightens as you lift the bar.

The triceps help stabilize your shoulder joint that has the most movement throughout this workout



If you have gone through shoulder injury, it may be difficult to find the right exercise for your upper body. The fact that this workout is done lying on the floor makes it easier on your shoulder muscles.

There is less strain on your shoulder joint making it a safer variation of the bench press. This is mainly because there is less range of motion making sure that your shoulders are not overworked.


Performing this exercise helps build muscle as well as burn fat, lower blood pressure and keeping you fit.

If you consistently do floor bench press then you will boost your muscles and grow your shoulder and triceps muscles.

You are forced to drive the entire workout with your upper body only and this tension translates to muscle hypertrophy.


This workout improves your shoulder, chest, triceps and overall upper body muscles. With the target being the upper body, you are assured of strength gaining from this weight-lifting exercise. 0728122523



  • Start this exercise on your back, dumbbells on both your hands. Your feet should be on the floor as you lie on the bench.
  • Spread your arms outwards and drive the weights up above your chest. Pause with your arms stretched up over your shoulders
  • Lower the dumbbells to shoulder level then lift them up again.
  • Do this exercise diligently for about 3 sets of 10 reps for the best results.


  • Begin this exercise by lying facing upwards on the bench while holding dumbbells on both hands. Your feet firmly on the ground, stretch your arms to the middle part of your chest so the weights are up and parallel to your body.
  • Your elbows should be bent a little as you slowly lower the dumbbells to each of your sides.
  • Pause for 1-2 seconds when the weights are at your shoulder length then pull them back to the centre.
  • Repeat to the desired sets


  • Get your hands slightly wider than your shoulders in a plank position. Your body should be straight so there shouldn’t be any arching of your back.
  • While maintaining this position start to bend your elbows in a 45-degree angle and go down till your chest touches the floor. Lift your body up to the starting position
  • Repeat



Control is an important aspect to this doing exercise properly. You want to slowly lower the bar and pause before lifting it up, this eliminates any form of unnecessary momentum that may be used to press the weight.

Anytime you use momentum you reduce tension needed to benefit your muscles in strength and heath. For consistent results and progress, you need to stay in control and allow your upper body muscles to be challenged.


Done while lying flat on the floor, this workout rarely uses the lower body but instead only uses the upper body. This means that you can’t add as much weight as this will lead to overworking your muscles.

Start small and focus on working on form building strength and the perfect balance.


When performing this workout, it’s important not to flare your elbows out but instead ensure that the elbows are well tucked to your sides. Overextending your elbows could be a sign of using very weights.

A solution to this would be to reduce your weight load so as to lower the chances of injuring your elbows when you flare them.


Above, we have gone into detail on how you can perform a floor bench press properly with a barbell bar. If you can’t access a gym or this equipment you can choose to use dumbbells or kettlebells that will give almost similar results.

Incorporate this exercise into your workout plan as it works your upper body efficiently giving you your desired results.

Even though you can’t add weight as fast as you would love to this exercise will still effectively work your shoulder and triceps muscles with less pressure on your shoulders.