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Triceps · Intermediate

Barbell Close Grip Floor Press

Pressing drill building chest, shoulder, and triceps strength with barbell.

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Barbell Close Grip Floor Press demonstration

Exercise overview

Training details

TricepsChestShoulders

Equipment

Barbell

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Lie on the floor beneath a rack, plant your feet, and take a close, comfortable grip on the bar.
  2. 02Brace your upper back against the floor and use a spotter to unrack the bar with your wrists stacked over your elbows.
  3. 03Lower the bar toward your lower chest until your upper arms touch the floor gently.
  4. 04Pause without relaxing or bouncing, then press the bar to full elbow extension.
  5. 05Keep your elbows close throughout and guide the bar securely back into the rack with the spotter.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationClose-Grip Bench PressRelated variationBarbell Floor PressRelated variationBench PressRelated variationBarbell JM Press with BandsRelated variationBarbell Close Grip Bench Press with ChainsRelated variationEZ Bar Decline Close Grip Bench Press to Skull Crusher

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteParallel Bar DipsComparable substituteCobra Triceps ExtensionComparable substituteCable Lying Close PressComparable substitutePush-UpComparable substituteDumbbell FlyComparable substituteMedicine Ball Chest Pass

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