Floor Press
Muscles worked
Instructions
- 1Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together; pull the bar off of the hooks.
- 2Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so. Ensure that you tuck your elbows throughout the movement. Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight.
- 3Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Floor Press
The floor press mirrors a standard bench press but is performed lying directly on the ground instead of on a bench. Positioned on your back near the end of a rack, you lower the bar until your upper arm touches the floor, which naturally shortens the range of motion and removes the bottom portion of the lift where the shoulder is most vulnerable. That shortened range shifts much of the workload onto the triceps, while the chest and front deltoids still contribute as secondary movers. The elbow touching the ground also forces a dead stop on every rep, removing any bounce and building strength directly out of a full stop. It's a particularly useful exercise for strength athletes looking to reinforce lockout on the bench press, or for anyone wanting a shoulder-friendlier alternative to the standard bench press.
check_circleBenefits
- check_circleBuilds lockout strength and end-range pressing power
- check_circleReduces shoulder stress thanks to the shortened range
- check_circleTargets the triceps more than a standard bench press
- check_circleCreates a dead stop that eliminates any bounce
lightbulbExecution tips
- lightbulbUse a rack with low adjustable hooks to unrack the bar safely
- lightbulbSqueeze your shoulder blades together and keep them on the floor throughout
- lightbulbPause fully with your elbow on the ground before pressing back up
- lightbulbKeep your elbows slightly tucked to protect your shoulders
warningCommon mistakes
- warningLetting the elbow bounce off the floor instead of pausing
- warningLifting the shoulder blades off the ground during the press
- warningLoading too heavy without a spotter or safety pins
- warningFlaring the elbows out too wide, stressing the shoulders
helpFrequently asked questions
Does the floor press replace the bench press?expand_more
No, it's a complement that targets the triceps and lockout more; keep the standard bench press for full chest development.
Do I need a bench for this exercise?expand_more
No, it's performed directly on the floor next to a rack set at the right height.
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