The 2 Barbell Chest Exercises For Your Upper-Body Workouts

Sorry to disappoint, but this search is seriously limited in exercises without going into strange variations that have little effectiveness. Just because there is little variety, doesn’t mean you can’t create an effective training routine with these two exercises.

2 min read
Sean Klein
Written by
Sean Klein
Published on
08/12/22
Last updated
28/02/23

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Programme is a workout app that plans and progresses every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.

In This Resource
  • The 2 Barbell Chest Exercises
  • Common Mistakes
  • Sample Chest Circuit with Barbell and Bodyweight

Make sure to have a look at our horizontal press library to get an idea of the extensive list of exercises you can use to increase the strength, muscle endurance and size of the chest.

The 2 Barbell Chest Exercises

The barbell bench press is the staple chest exercise in strength and conditioning and something you likely knew about before searching for exercise variations for the chest.

The barbell floor press is an interesting and novel horizontal pressing variation that allows a move away from the traditional bench press.

It can be used as a bridge between cycles for those who are doing heavy bench press cycles. Or it can just be used to add variety into a training programme. It can be used by all abilities, as the range of motion is short than a typical bench press it will be slightly easier to perform but harder to set up.

Common Mistakes

  • Not creating tension in the start position. This will lead to much less intensity during the lift. It can be hard to create tension in this position, use the feet and the upper back as you would in a traditional bench press.
  • Slamming the elbows into the floor. This will be very painful and should be avoiding.
  • Not stacking the wrists, elbows and shoulders. Ensure that the arm is straight and locked at the end of the movement.
  • Sample Chest Circuit with Barbell and Bodyweight

    Complete 3 rounds

    1. Bench Press

    Complete 12 repetitions

    2. Diamond Press Ups

    Complete 12 repetitions

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    This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.

    Sean Klein

    Signature

    Programme is a workout app that plans and progresses every workout for you

    Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.