Chest · Mid chest · Barbell
Floor Press
The floor press is a bench press done lying on the floor, so the upper arms stop on the floor at the bottom. The shorter range takes the leg drive and the deep stretch out of it and builds lockout strength in the triceps and chest.
How to
Barbell- 1 Lie on the floor in a rack, bar over the chest.
- 2 Lower until the upper arms rest on the floor.
- 3 Pause, then press back to lockout.
Tips
- Set the bar on pins or hooks at the right height so you start from the top.
- Let the upper arms touch the floor softly and pause briefly.
- The range is shorter, so you can often use more weight than on the bench.
Common mistakes
- Slamming the elbows into the floor.
- Bouncing the arms off the floor.
- Lying with straight legs and losing tension; bend the knees.
Muscles worked
Main
- Triceps
- Chest
Also working
- Front delts
Breathing and bracing
Breathe in and brace before lowering, hold it through the pause, and breathe out as you lock out.
Sets and reps
- Strength
- 3–5 sets of 3–6 reps, 3 min rest
- Where it fits
- In place of a second bench session, or after the main press
Setup
- 1 Set the bar in a power rack, on pins or hooks at arm's length above you as you lie on the floor.
- 2 Lie with the eyes under the bar, knees bent and feet flat.
- 3 Grip as for a bench press.
- 4 Unrack to straight arms over the chest.
Technique in detail
- Lower the bar until the upper arms touch the floor.
- Pause for a moment with the arms resting, but keep the body tight.
- Press back up to straight arms.
- Keep the elbows at about 45° so they land softly.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Why do the floor press instead of the bench press?
It trains the top half of the press, gives the shoulders a break from the deep stretch, and needs no bench.
Should the elbows touch the floor?
Yes, lightly. That contact sets the same depth for every rep.
Can I do it with dumbbells?
Yes. The dumbbell floor press works the same way and is easier to set up at home.
Log it in Volu(me)
Add Floor Press to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.