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Floor Press (Barbell)

Lockout specialist — builds pressing strength while reducing shoulder stress through limited range of motion

⚡ Quick Reference​

AspectDetails
PatternHorizontal Push
Primary MusclesChest, Triceps
Secondary MusclesFront Delts
EquipmentBarbell
Difficulty⭐⭐ Intermediate
Priority🟠 Common

Movement Summary​

🎯 Setup​

Starting Position​

  1. Floor position: Lie flat on your back on the floor
  2. Leg position: Legs bent with feet flat OR legs extended (both work)
  3. Bar unracking: Either use low pins in rack, have spotter hand off, or clean bar to position
  4. Grip: Hands slightly wider than shoulder-width, same as bench press
  5. Starting position: Bar directly over mid-chest with arms extended

Equipment Setup​

EquipmentSettingNotes
Power rack pinsSet just above chest when lying downAllows self-unracking
BarbellStandard Olympic barMay need spotter without rack
Floor surfaceFirm, flatYoga mat optional for comfort
Setup Cue

"Lie flat, grab the bar like bench press, pull shoulders back into the floor"

🔄 Execution​

The Movement​

What's happening: Controlled descent to floor

  1. Take a deep breath and brace your core
  2. Lower the bar under control to your chest
  3. Let your elbows touch the floor (not crash)
  4. Breathing: Inhale on the way down

Tempo: 2-3 seconds

Feel: Chest and triceps stretching, tension building

Key difference from bench: Elbows will touch floor, limiting range

Key Cues​

Primary Cues
  • "Touch elbows, don't crash them" — controlled descent
  • "Drive through the ceiling" — explosive concentric
  • "Elbows over wrists" — proper bar path

Tempo Guide​

GoalTempoExample
Strength2-0-1-02s down, no pause, 1s up
Hypertrophy3-1-2-03s down, 1s pause, 2s up
Power2-1-X-02s down, 1s pause, explosive up

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
TricepsElbow extension - lockout emphasis████████░░ 85%
Chest (Upper)Horizontal pressing from shortened ROM███████░░░ 75%

Secondary Muscles​

MuscleActionActivation
Front DeltsAssist with pressing██████░░░░ 60%

Stabilizers​

MuscleRole
CoreMaintain spinal stability
LatsStabilize shoulder position
Muscle Emphasis

More tricep emphasis than bench press due to limited range of motion and removal of leg drive. Excellent for building lockout strength.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Bouncing elbowsElbows crash into floorElbow pain, reduces controlControl the descent, touch gently
Flaring elbowsElbows point straight outShoulder stressKeep elbows at 45-75° angle
Losing tightness at bottomRelaxing completely on floorLose power, risk injuryPause but stay braced
Poor bar pathBar drifts forward or backInefficient, shoulder stressKeep bar over elbows
Not using full pauseBouncing off elbow touchCheating the movementFull 0.5-1s pause on floor
Most Common Error

Bouncing elbows off the floor — defeats the purpose of the dead stop. Touch elbows gently, pause briefly, then press.

Self-Check Checklist​

  • Elbows touch floor each rep
  • Brief pause at bottom without relaxing
  • Bar path is vertical over chest
  • Full lockout at top
  • Controlled tempo, no bouncing

🔀 Variations​

By Emphasis​

VariationChangeWhy
Close-Grip Floor PressHands closer togetherMaximum tricep emphasis
3-Second Pause Floor PressLonger pause at bottomEliminate momentum completely
Chain Floor PressAdd chains to barAccommodating resistance

Leg Position Variations​

PositionEffectBest For
Legs ExtendedLess stable, more coreBuilding stability
Feet Flat, Knees BentMore stableMaximum strength
Feet on BenchMost stableShoulder safety

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoad (% 1RM)RIR
Strength4-63-63-4 min80-90%1-2
Power3-53-52-3 min70-80%2-3
Hypertrophy3-48-122-3 min70-80%2-3
Endurance2-312-15+60-90s60-70%3-4

Workout Placement​

Program TypePlacementRationale
Bench press focusedSecondary pressing movementAfter main bench work
PowerliftingAccessory for lockoutBuild top-end strength
Shoulder-friendlyPrimary pressingLess shoulder stress
Upper body dayFirst or secondCan be main movement

Frequency​

Training LevelFrequencyVolume Per Session
Beginner1-2x/week3 sets
Intermediate1-2x/week3-4 sets
Advanced1-2x/week4-5 sets

Progression Scheme​

Progressive Overload

Floor press typically allows 80-90% of your bench press max. Progress in 5lb increments.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Dumbbell Floor PressLearning movement, home gym
Push-UpBuild base strength
Incline Push-UpBeginner progression

Progressions (Harder)​

ExerciseWhen ReadyLink
Bench PressReady for full ROM
Board PressWant variable ROM
Close-Grip Floor PressMore tricep focus

Alternatives (Same Goal, Different Movement)​

AlternativeDifferenceGood For
Board PressAdjustable ROMPowerlifting specificity
Pin PressFixed starting pointPure concentric strength

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Shoulder impingementLess than bench but still presentUse dumbbells instead
Elbow tendonitisStress on elbows touching floorUse padding under elbows
Low back issuesArching can stress backKeep legs extended
Stop Immediately If
  • Sharp elbow pain when touching floor
  • Shoulder clicking or popping
  • Unable to maintain scapular position
  • Numbness in hands or arms

Spotter Guidelines​

When NeededHow to Spot
Heavy setsDifficult to spot - use safety pins if possible
Max attemptsStand at head, ready to assist at chest level
LearningHave spotter hand off the bar

Safe Failure​

How to safely bail on a floor press:

  1. Best option: Use power rack with safety pins set just above chest height
  2. With spotter: Communicate "take it" before losing control
  3. Without equipment: Roll bar down torso to hips, sit up (practice with light weight)
Setup Consideration

Floor press is harder to spot than bench press. Use safety equipment when going heavy.

🦴 Joints Involved​

JointActionROM RequiredStress Level
ShoulderHorizontal AdductionLimited (~90°)🟡 Moderate
ElbowExtensionFull ROM🟡 Moderate

Mobility Requirements​

JointMinimum ROMTestIf Limited
Shoulder90° horizontal adductionFloor press testUsually not an issue
ElbowFull extensionStraighten arm overheadRarely limiting
ThoracicNeutral spineLie flat on backFoam roll if needed
Joint Health Note

The floor press's limited ROM makes it inherently safer for shoulders than full ROM bench press. Good option during shoulder recovery.

❓ Common Questions​

How much less should I floor press compared to bench press?

Typically, your floor press will be 80-90% of your bench press max. The limited ROM means less mechanical advantage, but the elimination of leg drive is the bigger factor.

Should my legs be bent or straight?

Either works. Legs bent (feet flat) provides more stability for max strength. Legs extended adds a core stability challenge. Most people prefer feet flat for heavy work.

How long should I pause at the bottom?

Brief but complete - about 0.5 to 1 second. Long enough to eliminate the stretch reflex, not so long you completely relax. Stay tight.

Is floor press better for shoulders than bench press?

Generally yes - the reduced ROM means less extreme shoulder positions. However, it's not a complete solution for shoulder issues. If bench hurts, floor press may be a good substitute, but address the underlying issue.

Can I use floor press to improve my bench press?

Absolutely. It's excellent for building lockout strength, which often becomes the sticking point in bench press. Use it as an accessory movement after your main bench work.

📚 Sources​

Biomechanics & Muscle Activation:

  • Barnett, C., Kippers, V., & Turner, P. (1995). Effects of variations of the bench press exercise — Tier A
  • ExRx.net Exercise Analysis — Tier C

Programming:

  • Simmons, L. (2007). Westside Barbell Methods — Tier C
  • NSCA Essentials of Strength Training — Tier A

Technique:

  • EliteFTS Coaching Resources — Tier C
  • Starting Strength Forum — Tier C
For Mo

When to recommend this exercise:

  • User has shoulder issues but wants to keep pressing
  • User wants to improve bench press lockout strength
  • User training at home without a bench
  • User is a powerlifter addressing weak points

Who should NOT do this exercise:

Key coaching cues to emphasize:

  1. "Touch elbows gently to the floor, don't bounce"
  2. "Stay tight at the bottom - pause but don't relax"
  3. "Drive through the ceiling with your triceps"

Common issues to watch for in user feedback:

  • "My elbows hurt" → Check they're not crashing into floor, may need padding
  • "I can't get the bar into position" → Suggest using pins or dumbbells
  • "It feels too easy" → They may be using too much leg drive or bouncing

Programming guidance:

  • Pair with: Rowing movements, shoulder mobility work
  • Avoid same day as: Heavy overhead press (both stress triceps)
  • Typical frequency: 1-2x per week as accessory

Progression signals:

  • Ready to progress when: Can do 3x8 with good form, strong lockout
  • Regress if: Shoulder or elbow pain persists

Last updated: December 2024