Powerlifting

Floor Press

The floor press is an intermediate powerlifting exercise for your triceps, using barbell.

Main muscles
Triceps
Also works
Chest, Shoulders
Equipment
Barbell
Level
Intermediate
Floor Press, starting position
Start
Floor Press, end position
Finish

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.

Alternatives to the floor press

Close-Grip Barbell Bench Press Barbell Diamond push-up Body weight Cable triceps pushdown Cable stack Lying Dumbbell Tricep Extension Dumbbell Overhead dumbbell extension Dumbbells Bench Dips Body weight