Close-Grip Barbell Floor Press

Triceps, ChestBarbell

A narrow-grip horizontal barbell floor press targeting the triceps and chest. Stopping at the floor protects your shoulders from overextension while safely building serious pressing strength.

How to do it

1Lie flat on the floor, bend your knees, and grab the bar with a shoulder-width close grip.

2Hold the bar straight up over your chest with your shoulder blades set on the floor.

3Inhale and lower the bar until your elbows softly touch the ground.

4Pause briefly at the bottom, keeping active tension in your muscles.

5Exhale and explode the bar back up to the starting position.

Common mistakes

Using an overly narrow grip, putting painful stress on your wrists.

Bouncing your elbows hard off the floor, risking joint injury.

Lifting your hips off the ground to push the weight, changing the press angle.

Breathing

Inhale as you lower the bar to the floor; exhale as you press it back up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.