Floor Press

Floor Press is a chest exercise and primarily targets the pectoral muscles. To a lesser degree, it also works the triceps and anterior deltoids.

Equipment

Exercise Rating

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Stretch
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Introduction

The Floor Press is a highly effective upper body exercise that primarily targets the pectoral muscles, triceps, and anterior deltoids. Unlike the traditional bench press, the floor press is performed lying on the ground, which limits the range of motion and reduces stress on the shoulders, making it an excellent option for individuals with shoulder issues or those looking to focus on the lockout portion of the press. This exercise is particularly beneficial for building upper body strength and hypertrophy, as it emphasizes the triceps and chest while minimizing lower back involvement. By incorporating the floor press into your routine, you can enhance muscle activation, improve pressing power, and add variety to your strength training program.

Execution

How to Execute Floor Press

Setup

  1. Lie on the floor with your back flat and your knees bent, feet firmly planted on the ground.
  2. Position a barbell or dumbbells over your chest, with your arms fully extended. If using a barbell, ensure it is racked at a height that allows you to lift it off safely.
  3. Grip the barbell with your hands slightly wider than shoulder-width apart. If using dumbbells, hold them with a neutral grip (palms facing each other).
  4. Engage your core and ensure your shoulder blades are retracted and pressed firmly against the floor.

Execution

  1. Slowly lower the barbell or dumbbells until your upper arms touch the floor. Your elbows should form a 45-degree angle with your torso.
  2. Pause briefly when your upper arms are in contact with the floor, ensuring you maintain tension in your chest and triceps.
  3. Press the weight back up to the starting position by extending your elbows, focusing on engaging your chest and triceps throughout the movement.
  4. Repeat for the desired number of repetitions, maintaining control and proper form throughout each rep.

Finishing

  1. After completing your set, carefully lower the barbell back onto the rack or place the dumbbells on the floor beside you.
  2. Take a moment to stretch and relax your muscles before standing up to ensure you avoid any sudden movements that could lead to injury.

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