Floor Press
Floor Press is a strength – floor-limited horizontal press exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Pectoralis major, Deltoid
- Exercise type
- Strength – floor-limited horizontal press
Exercise technique
- Rack
Set the J-hooks at a height from which you can comfortably unrack the bar while lying on the floor.
- Lie down
Lie on your back inside the rack with your feet evenly planted.
- Upper back
Draw your shoulder blades together and stabilize your shoulders against the floor.
- Unrack
Take a closed grip and move the bar from the hooks into line with your shoulders.
- Lower
Bend your elbows under control until your upper arms gently touch the floor.
- Pause
Pause briefly without bouncing, maintaining wrist-elbow alignment.
- Press
Push the bar upward to extend both elbows, then lower it again under control or return it to the rack.
Key technique points
- Lower your upper arms gently to the floor.
- Do not bounce off the floor.
- Keep your wrists upright.
- Stabilize your shoulder blades.
- Establish a safe space beneath the bar.
- Do not flare your elbows excessively.
Common mistakes
Striking the floor
Do not hit the floor hard with your upper arms and increase joint pressure.
Bouncing into the press
Do not gain speed from the floor impact instead of pausing at the bottom.
Bending the wrists
Do not let the bar slide toward the finger side of your palms.
Letting the shoulders move forward
Do not release upper-back support at the end of the press.
Lowering toward the face
Do not direct the descent toward your head instead of the lower-chest line.
Starting without hooks
Do not use a setup in which you cannot safely take a heavy bar from the floor.
Frequently asked questions
Floor Press: why is “Striking the floor” a mistake?
Do not hit the floor hard with your upper arms and increase joint pressure.
Floor Press: why is “Bouncing into the press” a mistake?
Do not gain speed from the floor impact instead of pausing at the bottom.
Floor Press: why is “Bending the wrists” a mistake?
Do not let the bar slide toward the finger side of your palms.
Floor Press: why is “Letting the shoulders move forward” a mistake?
Do not release upper-back support at the end of the press.
Floor Press: why is “Lowering toward the face” a mistake?
Do not direct the descent toward your head instead of the lower-chest line.
Floor Press: why is “Starting without hooks” a mistake?
Do not use a setup in which you cannot safely take a heavy bar from the floor.
What should I focus on when doing Floor Press?
Lower your upper arms gently to the floor. Do not bounce off the floor. Keep your wrists upright. Stabilize your shoulder blades. Establish a safe space beneath the bar. Do not flare your elbows excessively.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.