Floor Press
- Pro
- Intermediate
- Gym
The floor press is done lying on the floor with your knees bent, gripping the bar slightly wider than shoulder-width and pressing straight up. Lying flat stops the descent once your upper arms touch the ground, shortening the range compared with a bench press and cutting out leg drive. Intermediate lifters use it in the gym for weight and reps, as a main lift or a finisher.
- Muscles
- Chest, Triceps
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Lie on the floor under the bar with knees bent.
- Grip slightly wider than shoulders and press the bar up.
- Lower until your upper arms touch the floor, pause briefly.
- Press back to straight arms without bouncing.
Form cues
- Keep your feet flat and shins vertical.
- Exhale hard as you drive the bar up.
- Press your shoulder blades into the floor.
Common mistakes
- Elbows slam hard into the floor. Lower under control and let elbows touch lightly.
- The pause at the bottom gets skipped. Hold a brief, still pause before pressing again.
- Grip goes too wide, flaring the shoulders. Set your hands just outside shoulder-width.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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