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Exercises › Triceps › Floor Press

Floor Press

Floor Press is an intermediate compound barbell powerlifting that mainly works your triceps, with help from your chest and shoulders.

💪 Triceps🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Floor Press: starting position
Starting position
Floor Press: end position
End position

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.

Muscles worked

Primary: TricepsSecondary: ChestSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Floor Press alternatives

Exercises that train the same main muscle, including options with other equipment.

Board PressBarbell · IntermediateDumbbell Floor PressDumbbell · IntermediateChain Handle ExtensionOther · IntermediatePin PressesBarbell · IntermediateFloor Press with ChainsBarbell · IntermediateReverse Band Bench PressBarbell · Intermediate

FAQ

What muscles does the floor press work?

It mainly works your triceps; your chest and shoulders assist.

How many sets and reps of floor press should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the floor press good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More triceps exercises →