Floor Press with Chains

Floor Press with Chains is a strength – variable-resistance floor press exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Triceps brachii
Secondary muscles: Pectoralis major, Deltoid
Exercise type: Strength – variable-resistance floor press

Exercise technique

Chains
Hang both chains evenly from the bar sleeves and arrange them so they cannot catch on the plates or hooks.
Rack
Set the hooks for your floor-lying position and establish a safe space.
Setup
Stabilize your shoulder blades against the floor and plant your feet evenly.
Start
Unrack the bar and hold it level above your shoulders.
Lower
As the chains collect on the floor, lower the bar until your upper arms gently touch down.
Pause
Maintain torso tension during a brief pause with your elbows on the floor.
Press
Push upward evenly with both arms against the increasing resistance as the links lift.

Key technique points

Match chain lengths on both sides.
Keep the links clear of your head and hand paths.
Do not strike the floor with your upper arms.
Pause at the bottom.
Calculate the total top-position load beforehand.
Control chain swinging.

Common mistakes

Unequal hanging lengths

Do not let one side become heavier before the other.

Catching a chain on a hook

Check that the links do not snag on the rack while unracking.

Bouncing off the floor

Do not replace the bottom pause by striking your arms against the floor.

Dropping too quickly

Do not abandon the descent as chain resistance decreases near the bottom.

Being overcome at lockout

Do not select a chain-and-plate combination you cannot finish at the top.

Letting the bar shift sideways

Do not lose bar balance as the chains swing.

Frequently asked questions