Floor Press

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Triceps
Secondary muscles: Chest, Shoulders

How to perform Floor Press

Step 1. Adjust 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.
Step 2. Lower 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.
Step 3. Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.

Frequently asked questions

How does the floor press differ from a standard bench press?

The floor limits the range of motion, stopping the elbows at the ground to eliminate the chest stretch and leg drive. This shift places significantly more mechanical tension on the triceps and the lockout phase.

What is the primary muscle group targeted by the floor press?

The exercise primarily targets the triceps due to the restricted range of motion. While the chest and shoulders assist, the movement is designed to isolate the upper portion of the press.

What is a common mistake to avoid during the eccentric phase?

Avoid bouncing your elbows off the floor, which can cause joint discomfort and reduce muscle tension. Instead, lower the weight under control and pause briefly when your upper arms touch the ground.

How can beginners safely progress this movement?

Beginners should start with a light barbell or dumbbells to master the limited range of motion. Focus on keeping the forearms vertical and the shoulder blades retracted against the floor throughout the set.

What are the recommended sets and reps for triceps strength?

For triceps hypertrophy and strength, perform 3 to 5 sets of 6 to 10 repetitions. This range allows for heavy loading while maintaining the control necessary to prevent elbow irritation.

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