Barbell Ground Press Workout: How To, Advantages, Diversifications

Program Training


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Some lifters pass into complete panic mode when each and every flat bench is occupied on Bench Press Monday. On the other hand, the savvy lifter by no means worries as a result of there may be a lot of area at the surface. As a result of there’s no explanation why to worry or lose your mood whilst you’ve were given the most productive press you’re no longer doing, the barbell surface press. Plus, a bit dust and in your again by no means harm somebody.

The barbell surface press is a smart urgent variation for gymnasium rats of all ranges of enjoy. The transfer is helping toughen muscle hypertrophy, energy, bench-press method and is a smart variation for people who find themselves affected by sore shoulders.

Right here we can pass into what it’s, tips on how to do it, the advantages of the ground press, some commonplace errors, and a few different floor-press diversifications to construct your chest, triceps, and shoulders.

The Barbell Ground Press Defined

The barbell surface press is very similar to the bench press — apart from you’re mendacity at the surface. The ground shortens the variability of movement so there may be much less shoulder exterior rotation. This makes it the very best urgent workout for the ones will sore shoulders. With the bench press, you get decrease physique pressure, however no longer with the ground press as you’re totally depending at the urgent energy of your chest, shoulders, and triceps.

Because of this shortened ROM, the barbell surface press puts extra emphasis at the triceps and no more at the chest. In case your triceps are protecting you again, this may increasingly assist. The transfer is carried out together with your leg directly or with ft at the surface. Each are proper, it comes all the way down to a question of private desire,

How one can Do the Barbell Ground Press

Be aware: It’s highest to both have a spotter for this or carried out in a squat rack (or each).

  1. Get your eyes beneath the bar together with your legs both directly or bent together with your higher physique totally at the surface. This guarantees you’re no longer too shut or a ways clear of the rack.
  2. Take your most popular grip of the bar, sell off the bar, interact your higher again, and let the bar settle to your arms.
  3. Decrease the barbell slowly towards your decrease chest till the again of your hands touches the ground and pause for a 2d or two.
  4. Push the burden up till your elbows are absolutely prolonged. Then reset and repeat for reps.

Barbell Ground Press Muscular tissues Labored

The barbell surface press is a urgent motion that goals upper-body energy with minimum lower-body involvement. The next are the primary muscle mass used within the surface press.

  • Pectorals: for urgent energy.
  • Anterior deltoid: for urgent energy.
  • Triceps (all 3 heads): Urgent and lockout energy.
  • Rhomboids and scapular stabilizers: Is helping stay the bar on a greater urgent trail.

Barbell Ground Press Advantages

Some gymnasium goers would possibly come up with unusual appears whilst you’re urgent and not using a bench. However who cares? They’re those lacking out on those 4 essential advantages.

  • Lockout energy: More or less the overall 3rd of maximum urgent workout routines is most commonly carried out with the triceps. That is what’s recurrently referred to as lockout energy. Lockout energy is ceaselessly a weak point on the subject of bench and overhead urgent or even strongman occasions. The ground press is a smart workout to fortify this weak point and has nice switch to all lifts that want triceps lockout energy.
  • Larger chest and triceps: When carried out for extra units and reps, the ground press is a smart urgent variation so as to add muscle and energy to the chest, shoulders, and triceps with out over the top pressure to the shoulders.
  • Progressed upper-body energy: Very similar to different partial ROM lifts as rack pulls and field squats, the barbell surface press is a superb workout to focus on a undeniable portion of your carry. With the ground press, you’ll probably maintain heavier a lot within the best part of the clicking to additional fortify your triceps, chest, and shoulders.
  • Harm workaround: The barbell bench press is excellent nevertheless it’s laborious at the shoulders. Since the surface reduces shoulder exterior rotation, it is a nice carry for the ones with sore or painful shoulders. The shoulders are inclined when in abduction and exterior rotation which the shoulders to find themselves within the bench press.

How one can Barbell Ground Press With no Squat Rack

One of the most tough a part of the barbell surface press is the setup. Getting the barbell sufficiently off the bottom to get underneath it and raise it up calls for both a squat rack or a spotter. When you’ve got neither the dumbbell, kettlebell, and landmine surface press diversifications underneath will paintings. However should you’re nonetheless prepared at the barbell surface press, there may be otherwise demonstrated within the video underneath.

Urgent from plates or blocks lets you get underneath the bar to press safely and to simply get out and in of place. Sure, the variability of movement is fairly decreased within the identify of protection, nevertheless it beats the damage choice.

Commonplace Ground Press Errors

The barbell surface press is much less technical than the bench model and such things as eyes beneath the bar, wrists in step with elbows, and engaged higher again is wanted for the barbell surface press too. Right here are a few things to seem out for at the barbell surface press to get the most productive out of this nice workout.

  • Higher hands no longer touching the bottom: Aside from for the block surface press demonstrated above going throughout the complete ROM will highest teach your chest and triceps. Preventing quick always can put undue pressure in your elbows.
  • An excessive amount of load: Lifters put out of your mind their decrease physique isn’t concerned within the surface press and use their common bench press weight. As this carry is totally targeted at the higher physique scale back the burden, initially, to construct energy and method.

Barbell Ground Press Exercise Programming

There are 3 nice causes to do the barbell surface press. One is to realize muscle. Two is to construct energy and 3 is to toughen your lock-out energy in your common bench press. Listed below are some programming tips, relying on which objective you select


Two keys to gaining muscle are load and extending time underneath stress. So, paintings within the upper set and rep vary acting 3 to 4 units of between 8 and 15 reps. In the event you carry with pace with a pause at the backside, your chest and triceps will thanks. Since you’re at the surface acting this with some other workout that trains the chest and triceps works neatly. For instance,

1A. Barbell Ground Press: 8-15 reps

1B. Body weight Pushup Variation: 10-20 reps

Leisure 2-3 min between supersets.


You’re having a look at higher load as opposed to lifting for hypertrophy and no lifting with pace. Load and just right method are the focal point right here. Paintings in decrease rep vary between 3 to 6 reps and the upper set vary of round 4 to 6 units. Acting directly units with a two to a few mins relaxation between units works neatly.

Coaching the barbell surface press for energy can even assist toughen lockout energy in your common bench press.

Ground Press Diversifications and Possible choices

The barbell surface press is the difference the place you’ll use essentially the most weight nevertheless it’s no longer for everyone. Listed below are 4 diversifications you’ll do should you to find the setup tough or wish to fortify imbalances.