Why should I do the floor press instead of the bench press?

The floor press has a restricted range of motion that protects the shoulders and emphasizes the triceps. It is an excellent choice for lifters with shoulder issues or those looking to improve the lockout portion of their bench press.

Should my legs be straight or bent?

Both are acceptable, but keeping your legs straight removes the ability to use leg drive, making it a pure upper-body movement. If you experience lower back discomfort, bending your knees and placing your feet flat may be more comfortable.

Is the floor press safe to do without a spotter?

It is generally safer than the bench press because the floor acts as a physical stop, but using a power rack with safety pins is highly recommended when using a barbell. If using dumbbells, you can simply drop them to the side if you reach failure.

Floor Press Guide: Build Chest and Tricep Strength

Learn how to master the floor press to build upper body mass and lockout strength while minimizing shoulder strain with our expert, step-by-step guide.

How to Perform

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

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

Primary movers

Chest

Stabilizers

Triceps
Anterior Deltoids
Core

Related Guides

Chest · Chest