Description:
The floor press benches from the floor so the upper arms stop at the floor, shortening the range and emphasizing the triceps and lockout.
Benefits:
- Builds strength and power for the lift.
- Develops the muscles used in the movement.
- Carries over directly to competition performance.
- Trains the whole body to work together.
Profile:
| Equipment: | Barbell |
| Type: | Strength Training (Compound) |
| Resistance Type: | Free Weight |
| Level: | Advanced |
Muscles:
Primary Muscles
- Triceps Brachii
- Pectoralis Major
Secondary Muscles
- Anterior Deltoid
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Lie on the floor under the bar with your knees bent or legs straight.
- Unrack or take the bar and lower it until your upper arms touch the floor.
- Pause briefly, then press the bar to a full lockout.
- Repeat for the desired reps.
- Keep the elbows tucked.
Common Mistakes:
- Breaking position or rounding the back under load.
- Rushing the lift instead of staying tight.
- Using a range or technique that does not meet the standard.
- Going too heavy before the technique is solid.
Variations:
- Squats
- Barbell Flat Bench Press
- Barbell Deadlift
Safety Tips:
- Warm up thoroughly before heavy attempts.
- Use safeties, straps, or a spotter as appropriate.
- Keep the spine braced and in position.
- Stop if you feel sharp pain.
Additional Information:
The floor press benches from the floor so the upper arms stop at the floor, shortening the range and emphasizing the triceps and lockout.
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