Floor press
Log this in the trackerA bench press from the floor, cutting the bottom range and sparing the shoulders.
What it is
A press lying on the floor, so the upper arms stop when the elbows touch down. The shortened range removes the deep stretch and puts the work on the triceps and lockout.
Muscles worked
Primary: Chest (pectorals), Triceps. Secondary: Front deltoids.
How to perform it
- Lie on the floor inside a rack with the bar set low, or have a partner hand it off.
- Set your grip as for a bench press, feet flat or legs straight, whichever keeps you stable.
- Lower until the backs of the upper arms touch the floor, pausing for a beat.
- Press back to a locked-out position without bouncing the elbows off the floor.
Common form faults
- Bouncing the elbows off the floor to start the press. Pause on the floor for a full beat. The dead stop is the point of the movement.
- Flaring the elbows to ninety degrees. Keep the elbows around forty-five degrees from the torso, as you would when benching.
Programming
3 to 8 reps. A good main press when a shoulder dislikes the bottom of the bench, and a solid triceps and lockout builder.
Plan your training
Variations & substitutions
Frequently asked questions
- Is the floor press easier than the bench press?
- The range is shorter so most people move more weight, but the dead stop removes any bounce, which makes each rep harder to start.
- Can I do it with dumbbells?
- Yes, and it is often the more practical version at home. Same rules: pause the upper arms on the floor, press without bouncing.