Chest
Floor Press
A powerful horizontal press variation that reduces shoulder strain while building tricep strength and chest density.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on the floor with your legs straight or knees bent and feet flat on the ground.
Position yourself under the barbell in a power rack or hold a pair of dumbbells directly over your chest with arms fully extended.
Lower the weight slowly until your triceps make light, controlled contact with the floor.
Pause for a fraction of a second at the bottom to eliminate momentum and ensure the weight is not bouncing.
Drive the weight back up to the starting position by contracting your chest and triceps until your elbows are locked out.
Maintain a tight core and keep your shoulder blades retracted against the floor throughout the entire movement.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bouncing the elbows off the floor to gain momentum.
- Allowing the wrists to bend backward under the weight.
- Flaring the elbows out at a 90-degree angle which increases shoulder stress.
- Lifting the hips or glutes off the floor during the concentric phase.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.