Floor Press

The floor press can be done using a barbell or dumbbells. This is a great exercise for upper body strength- working chest, triceps, shoulders and core.

This exercise is performed in a lying position on the floor with either legs extended or knees bent. Floor presses takes out the leg drive which makes the upper body pressing muscles and core work hard.

There is a shorter range of motion than the traditional bench press as the lifter’s elbows and triceps will make contact with the floor on the lowering phase. This restricted range of motion increases the loading demands on the triceps. You don't rely on elastic energy doing this exercise like you can with the bench press, as you start from a static position with each rep. Your muscles need to quickly turn on and produce speed and strength to drive the bar off the ground, which can help develop power. Working in this limited range can help improve lockout or the sticking points in the bench press.

Another benefit of the floor press is it can be easier on the shoulder joints than the traditional bench press as the limited range of motion puts less stress on the shoulders

How To Perform

• Lie with your back flat against the floor.
• Lift the barbell off a squat rack or have a spotter to pass the barbell and hold the barbell like traditional bench press grip. Either just beyond shoulder-width or like in this video I went narrower to place more emphasis on the triceps.
• Keep shoulder blades pulled together, Squeeze the bar and keep the elbows tucked in. Brace and keep core and glutes tight throughout the lift.

• Lower the bar until your upper arm contacts the ground and pause.
• Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.

• Floor press can be done with knees bent or legs extended. I personally prefer legs extended I find when my legs are extended it forces me to “brace the core more”. There is less back arching and leg drive so upper body and core works harder.

This exercise can also be performed with dumbbells.

Jamie Miller- Personal Trainer
UK FITNESS PERSONAL TRAINING
Aberdeen

FITNESS, NUTRITION & PERSONAL TRAINING