Quick Answer
Floor Press is a intermediate powerlifting exercise that targets your triceps and chest. It uses a barbell. Lie flat on floor, knees bent, feet flat.
Video Tutorial
How to Perform the Floor Press
- 1
Lie flat on floor, knees bent, feet flat.
- 2
Position barbell over chest (use rack pins or spotter).
- 3
Grip bar shoulder-width or slightly wider.
- 4
Unrack bar, hold over chest, arms extended.
- 5
Lower bar with control until upper arms touch floor.
- 6
Keep elbows tucked (~45 degrees).
- 7
Pause briefly with upper arms on floor.
- 8
Press bar explosively back up.
- 9
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Floor Press isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Floor Press work?
The Floor Press primarily works your triceps and chest. Secondary muscles include the shoulders.
What equipment do I need for the Floor Press?
The Floor Press needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Floor Press suitable for beginners?
The Floor Press is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Floor Press should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Floor Press every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train triceps and chest more frequently, alternate harder and easier variations and keep overall weekly volume moderate.