Quick Answer
Chain Floor Press is a intermediate powerlifting exercise that targets your triceps. It uses a barbell. Attach chains to barbell.
Video Tutorial
How to Perform the Chain Floor Press
- 1
Attach chains to barbell.
- 2
Lie flat on floor, knees bent, feet flat.
- 3
Position bar over chest.
- 4
Grip bar shoulder-width or slightly wider.
- 5
Unrack bar.
- 6
Lower bar until upper arms touch floor. Chains deload.
- 7
Pause briefly.
- 8
Press bar explosively up. Resistance increases as chains lift.
- 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 Chain 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 Chain Floor Press work?
The Chain Floor Press primarily works your triceps. Secondary muscles include the chest and shoulders.
What equipment do I need for the Chain Floor Press?
The Chain 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 Chain Floor Press suitable for beginners?
The Chain 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 Chain 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 Chain Floor Press every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.