Arms / Intermediate / Compound (multi-joint)

Floor Press

A barbell exercise for the triceps, with the chest, front delts and serratus assisting.

At a glance

Primary

Triceps

Secondary

Chest, Front delts, Serratus anterior

Equipment

Barbell

Movement pattern

Horizontal push

Level

Intermediate

Type

Arms, Compound (multi-joint)

How to do it

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.

Common mistakes

• ✗ Slamming the elbows into the floor.

  Why it hurts: The impact bruises the elbows and jolts the shoulders.

  ✓ Instead: Lower the upper arms gently to the floor, pause, then press.

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