Exercise guide
Floor Press
The Barbell Floor Press is a pressing exercise performed inside a rack while lying on the floor. The ground limits how far the upper arms can travel behind the torso. The triceps provide strong assistance while the chest and shoulders contribute to the press.
Training context
Using the Floor Press in a Workout
The reduced bottom range makes the Floor Press useful for triceps-focused pressing, lockout work, or lifters who prefer less shoulder extension than a bench press.
The J-hooks must be positioned so the bar can be unracked without reaching excessively behind the head. Safety arms or a spotter are strongly recommended.
Technique overview
Pause gently on the floor
Set the shoulder blades and unrack the bar with the wrists above the elbows. Lower toward the lower chest or upper abdomen until the upper arms contact the floor. Pause without relaxing or bouncing, then press upward. Keep the forearms aligned and rerack only after the bar is stable.
Treat this as an overview and use a range, pace, and setup you can control.