Floor Press is one of the best exercises to add size to your triceps, upper and middle regions of the chest without stressing the shoulders.

Because of its short distance to lockout, the Floor Press places incredible mechanical tension on the triceps area.

If you want to strengthen the top half of the Bench Press and build your arms at the same time, Floor Presses are for you.

Floor Press How To

  • Lie on the floor and line your eyes directly under the bar.
  • Pull your shoulder blades back and pin them on the floor.
  • Straighten out your legs but press your heels hard against the floor for stability.
  • Take a shoulder width grip and make sure to use your thumbs.
  • Take a deep breath, un-rack the weight and slowly bring the barbell down to your lower chest.
  • Keep your elbows tucked into your lats all throughout the movement.
  • When your elbows touch the floor, maintain a tight position and hold for a count of “one” before your press.
  • On the top of the movement, imagine rotating your elbows inward to enforce lock out without lifting your shoulders off the bench.

Form and Technique

The key to maximising the benefits of the Floor Press is to use heavy weights. Its limited range of motion makes it advisable to ask for a “lift off” to keep the shoulders from abduction and protraction.

While some prefer keeping their knees bent, this position places compression forces on the lower back. Keeping your legs straightened out places your lower back in a safer position.

Variations: Dumbbell Floor Press (Palms In or Palms Out)

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Floor Press

How To Do Floor Press (Barbell)