Floor Press with Chains
Muscles worked
Instructions
- 1Adjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates.
- 2Begin 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.
- 3Lower 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.
- 4Press 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 with Chains
The floor press with chains combines two powerful principles: the floor press's limited range, which protects the shoulder and allows safe heavy loading, and accommodating chain resistance, which increases tension as the bar rises. Arm contact with the floor forces a dead-stop pause on every rep, removing any bounce and demanding force production from a complete stop, a valuable quality for starting strength off the chest. It's a favorite powerlifting tool for specifically building lockout strength and triceps power. It requires a power rack and chains, making it best suited to strength-focused gyms.
check_circleBenefits
- check_circleSpecifically builds lockout and starting strength
- check_circleAccommodating resistance that intensifies the top of the lift
- check_circleReduces shoulder stress thanks to the limited range
- check_circleWidely used in powerlifting to break through plateaus
lightbulbExecution tips
- lightbulbAdjust chain length so it lifts off gradually
- lightbulbTake a real dead-stop pause on the floor every rep
- lightbulbSqueeze and try to pull the bar apart to recruit more triceps
- lightbulbKeep your glutes and upper back in contact with the floor
warningCommon mistakes
- warningUsing chains too heavy, breaking form at the top
- warningBouncing the arm off the floor instead of pausing
- warningLetting the elbows flare on the way down
- warningNeglecting to attach the chains symmetrically
helpFrequently asked questions
Why do a floor press instead of a bench press?expand_more
The floor limits the range and protects the shoulder while letting you focus on lockout and triceps strength.
Are chains mandatory?expand_more
No, the floor press works fine without chains, but they add accommodating resistance that intensifies the top of the lift.
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