Floor Press
How to do the Floor Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
Chest, Shoulders
Barbell
How to do the Floor Press
- 1
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.
- 2
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.
- 3
Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.
Log it, see it on your body.
Every Floor Press set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More triceps exercises
Floor Press: common questions
What muscles does the Floor Press work?
The Floor Press primarily works the Triceps. It also recruits the Chest and Shoulders as supporting muscles.
Is the Floor Press suitable for beginners?
The Floor Press is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Floor Press?
To do the Floor Press you'll need a barbell.
Is the Floor Press a compound or isolation exercise?
The Floor Press is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Floor Press with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Floor Press sets, free.
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