Floor press
- Lie flat on your back with your knees bent and feet on the floor. Hold a barbell over your chest with a shoulder-width grip and your arms fully extended.
- Keeping your elbows tucked, slowly lower the barbell until your triceps are resting completely on the floor.
- Pause briefly, then forcefully press the barbell back up until your arms are fully locked out.
Tips
- When you lower the bar, keep your elbows angled in toward your torso rather than flaring them out to the sides, so the bar path stays controlled and your triceps make full contact with the floor.
- Let your triceps come to a complete stop on the floor before pressing, rather than using the floor contact as a bounce to initiate the press.
- Set your grip so the bar sits across your lower palm and your wrists stay stacked over your elbows throughout the movement.
Common mistakes
- Pressing the bar before the triceps have fully settled on the floor cuts the range of motion short and skips the intended pause.
- Allowing the wrists to bend backward so the bar rolls toward the fingers rather than resting across the lower palm puts the wrists in an unstable position during the press.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
