Floor Press

Technique

How to perform Floor Press

1. Set the power-rack hooks so you can unrack and return the bar while lying on the floor.
2. Position yourself beneath the bar with your upper back and hips supported, and draw your shoulder blades together.
3. Take an overhand grip that keeps your forearms approximately vertical near the bottom, then unrack the bar.
4. Lower under control toward the lower chest with your elbows angled toward your torso rather than flared straight outward.
5. Stop when your upper arms contact the floor and pause without bouncing or dropping the load onto them.
6. Press upward by extending your elbows while maintaining your supported torso position.
7. Return the bar securely to the hooks after the set.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head, Pectoralis Major Clavicular Head.