Floor Press
Quick Information
Category
Powerlifting
Difficulty
Beginner
Equipment
Barbell, Mat
Primary muscle group
Triceps Brachii, Pectoralis Major
Secondary muscle groups
Deltoids, Serratus Anterior
Movement pattern
Horizontal Push from the Floor
Training goal
Maximal Strength
Sport
Powerlifting, General Athletic Development, Bodybuilding, Football, Rugby
Overview
Purpose. Overload the mid-range and lockout of the press while sparing the shoulder.
How it fits the system. A beginner-level horizontal push from the floor entry in the Powerlifting section, programmed to develop maximal strength. Related work in the library: Safety Bar Box Squat and Block Pull.
Primary muscles
Triceps Brachii, Pectoralis Major
Secondary muscles
Deltoids, Serratus Anterior
Movement pattern
Horizontal Push from the Floor
Equipment
Barbell, Mat
Difficulty
Beginner
How to Perform
- Lie on the floor under the bar with the knees bent or the legs straight.
- Unrack or roll the bar into position.
- Lower until the triceps touch the floor.
- Pause briefly, then press to lockout.
Coaching Cues
- "Triceps kiss the floor."
- "Elbows at 45 degrees."
- "No bouncing off the floor."
Common Mistakes
- Bouncing the elbows off the floor.
- Flaring the elbows to 90 degrees.
Progressions & Regressions
Progressions
Add load, chains or a longer pause.
Regressions
Dumbbell floor press.
When to Use It
When to use
Lockout strength, shoulder-friendly pressing and triceps development.
When not to use
Elbow pain on ground contact.
Programming
4–6 reps, 3–4 sets, 75–90% of bench, 2 minutes rest.
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