Barbell Floor Press w/ Leg Drive

Using a squat rack or squat tower, set the bars on the hooks or safety arms a few inches below where the arms would lockout at. Start with your eyes or nose inline with the bar. Grab the bar at shoulder width or slightly wider and take the barbell off of the J Hooks by doing a pullover as opposed to rounding the shoulders. Leave your feet flat and knees bent to give a little bit of leg drive. Keep the chest sticking out and try to grab the ground with your shoulder blades. Lower the bar until the triceps completely rest on the floor to kill or dampen the stretch reflex. Bring the bar back to the lockout position by using the triceps and not just the shoulders by keeping the elbows in and keeping your back tight. Imagine you are pushing your body away from the bar and not the bar away from you. This will keep your press tight and avoid energy leaks. When you are done with the designated repetitions, rerack the bar.

Trainer Tips: If you fail and have no spotter, slowly lower the bar until the triceps rest on the floor. You can dump the bar forward or backwards near your abs or near your neck. With full sized plates you should have plenty of room between your head and the bar. Most people’s hips fit under the bar as well depending on the size of the person.