Floor Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Execution
Compound
Force Type
Push
Required Equipment
Barbell
Fitness Level
Beginner
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Floor Press is a powerful chest-focused exercise that emphasizes the upper body, especially the pectoral muscles, with secondary activation of the shoulders and triceps. Performed by lying on the floor, this exercise requires a barbell, which you lower until your upper arms touch the ground, reducing the range of motion compared to a traditional bench press. This limited range increases muscle tension in the chest and minimizes shoulder strain, making the Floor Press ideal for building upper body strength while reducing the risk of shoulder injuries.
How to Perform
Begin by setting up a mat on the floor and loading the barbell with your desired weight.
Sit on the floor with the barbell resting on your thighs. Grasp the barbell with an overhand grip, ensuring your hands are positioned slightly wider than shoulder-width.
Carefully lie back on the floor, bringing the barbell into position above your chest. If you have a training partner, they can assist by handing you the barbell.
Lower the barbell slowly, bringing it toward your chest while keeping your elbows at about a 45-degree angle from your body. Stop when your upper arms are just above the floor, ensuring not to let them rest completely.
Pause for a moment at the bottom, then press the barbell back up, focusing on controlled movement. Make sure to avoid locking out your elbows at the top to maintain tension in your chest, shoulders, and triceps.
Continue for the desired number of repetitions, maintaining a steady pace and good form throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
As you lower the barbell, ensure you stop just before your upper arms make contact with the floor.
This prevents your arms from fully resting, keeping continuous tension on the chest muscles.
Avoid pausing during the movement to ensure your pectorals remain engaged and the exercise remains effective.
How Not to Perform
Avoid Lowering the Bar Too Far: Do not let the barbell go all the way down to the floor or allow your arms to rest completely. Stopping just above the floor ensures the chest remains under tension, preventing unnecessary stress on the shoulders and maximizing chest activation.
Don't Overextend Your Elbows: Avoid locking your elbows at the top of the movement. Locking out can shift focus away from your chest and increase the strain on your elbow joints, which may lead to injury over time.
Don't Use an Incorrect Grip Width: Keep your hands slightly wider than shoulder-width apart. A grip that is too narrow will engage the triceps too much, while a grip too wide may place excess strain on the shoulder joints, decreasing the effectiveness of the exercise.
Avoid Arching Your Lower Back: Keep your core engaged throughout the movement to avoid excessive arching in the lower back. Overarching can lead to back strain and reduces the stability needed to perform the lift properly.
Don't Bounce the Bar off Your Chest: Control the descent of the barbell and avoid letting it "bounce" off your chest. Bouncing can lead to unnecessary shoulder strain and wastes energy, reducing the effectiveness of the lift. Always maintain a smooth, controlled motion.
Don't Rush the Reps: Performing the exercise too quickly diminishes the time under tension, which is key for muscle growth. Keep your movement slow and deliberate, especially during the lowering phase, to maintain control and put more focus on the chest.
Avoid Using Excessive Weight: Lifting more weight than you can handle properly can compromise form and lead to injuries. Choose a weight that allows you to perform the exercise with full control, focusing on proper technique and muscle engagement.
Don’t Let Your Shoulders Round: Keep your shoulders back and down throughout the movement. Allowing your shoulders to round forward can lead to shoulder strain and reduces chest activation. Ensure your upper back stays flat on the floor.
Don't Forget to Stabilize with Your Feet: Even though your feet aren’t involved directly in the movement, keeping them firmly planted on the floor provides additional stability and control. Avoid letting your feet lift or shift during the exercise.
Avoid Straining Your Neck: Keep your neck neutral and relaxed. Avoid craning your neck to help push the bar, as this can strain your neck and disrupt your form. Keep your gaze neutral and aligned with your body.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
