Floor Press: How to Do It, Muscles Worked & Form Tips

Muscle group: Chest
Primary muscles: Chest and triceps
Secondary muscles: Shoulders
Equipment: Barbell
Type: Compound
Level: Intermediate

Video: “Dumbbell Floor Press: The RIGHT Way (Most People Do This Wrong)” by Colossus Fitness on YouTube.

How to do the Floor Press

Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together; pull the bar off of the hooks.
Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so. Ensure that you tuck your elbows throughout the movement. Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight.
Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.

Muscles worked

The Floor Press mainly works your chest and triceps, with help from your shoulders.

Floor Press start and finish positions

Floor Press: Starting position — Starting position

Floor Press: Ending position — Ending position

Track your Floor Press progress

Getting stronger means beating last time. GymGod shows your last weights and reps for every exercise, including this one, so you always know what to beat.

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