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Floor Press with Chains

Performed with chains for accommodating resistance, this variation primarily targets your Triceps, with support from Chest, Shoulders. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Triceps Secondary muscles: Chest, Shoulders

How to perform Floor Press with Chains

  1. Step 1. Adjust 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.
  2. Step 2. 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.
  3. Step 3. 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.
  4. Step 4. 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

What is the primary benefit of adding chains to the floor press?

Chains create accommodating resistance, increasing the load as you reach full extension. This specifically targets the triceps and improves lockout strength where the movement is typically easiest.

How should the chains be set up for this exercise?

Adjust the chains so they are mostly on the floor at the bottom of the rep and fully suspended at the top. This ensures the weight increases progressively as you press upward.

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

Avoid letting the elbows bounce off the floor, which uses momentum rather than muscle tension. Pause briefly with your upper arms on the ground to eliminate the stretch reflex before pressing.

How can a beginner progress to this movement without chains?

Start with the standard barbell floor press to master the limited range of motion and elbow positioning. Once stable, introduce light chains or resistance bands to learn how to manage variable loading.

What are the recommended sets and reps for triceps hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions using a weight that allows for a controlled descent. Focus on a forceful lockout to maximize tricep recruitment under the peak chain tension.

Sample sets & reps for Floor Press with Chains

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Body-Up — bodyweight
  • Body Tricep Press — bodyweight
  • Cable Incline Triceps Extension — cable

See all Triceps exercises →

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