Primary
Triceps
Secondary
Chest, Front Shoulders
Equipment
Barbell
Difficulty
Intermediate
Type
Push
See how Close Grip Floor Press could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The close-grip floor press combines tricep emphasis with a naturally shortened range of motion that protects the shoulder joint. When your upper arms touch the floor, you eliminate the bottom portion of the press where shoulder strain peaks. This makes it ideal for heavy tricep work without joint stress.
When to use it
Use as your primary pressing movement on tricep day, or as a bench alternative when shoulders are aggravated. Pairs well with overhead tricep work since floor press emphasizes the lockout portion. Choose this over close-grip bench press when shoulder health is a concern.
Who it's for
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
Lie on the floor and unrack with grip just inside shoulder width—going narrower adds wrist stress without tricep benefit. Lower until your triceps touch the floor and pause briefly to eliminate the stretch reflex. Press back up powerfully. The floor provides a consistent stopping point.
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Lie on the floor with knees bent and feet flat.
Grip the barbell with hands shoulder-width apart or narrower.
Unrack the bar and hold it above your chest with arms extended.
Lower the bar until your upper arms touch the floor.
Pause briefly with triceps on the ground.
Press the bar back up to full arm extension.
The floor limits range of motion to protect shoulders.
Keep elbows tucked at about 45 degrees from your body.
The pause eliminates stretch reflex for pure strength.
Great for lockout strength and tricep development.
For general fitness, start Close Grip Floor Press with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Bouncing arms off the floor instead of pausing.
Bouncing or using momentum during the Close Grip Floor Press makes the movement harder to control and can shift work away from your Triceps. Use a load you can move smoothly through the intended range.
Flaring elbows too wide which shifts work to shoulders.
Letting your elbows drift away from the intended path during the Close Grip Floor Press can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Not maintaining proper grip width throughout.
An inconsistent grip during the Close Grip Floor Press can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Rushing the pause at the bottom of the movement.
Rushing through the Close Grip Floor Press makes it easier to lose position and harder to keep tension on your Triceps. Slow down enough to control both the lifting and lowering portions of each rep.
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
Recommendation: 4 sets of 6-8 reps. Rest 2-3 minutes.
6-10 reps
Rest 90s-2min
4-6 reps
Rest 2-3min
10-15 reps
Rest 60s
Use as your primary pressing movement on tricep day, or as a bench alternative when shoulders are aggravated. Pairs well with overhead tricep work since floor press emphasizes the lockout portion. Choose this over close-grip bench press when shoulder health is a concern.
Week 1: 4x8 @ RPE 7 | Week 2: 4x6 @ RPE 8 | Week 3: 5x5 @ RPE 8 | Week 4 (deload): 3x8 @ RPE 6
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Sample workout
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Frequently Asked Questions About the Close Grip Floor Press
The Close Grip Floor Press primarily targets the Triceps, Chest, making it an effective exercise for triceps development. Secondary muscles worked during the Close Grip Floor Press include Front shoulders (anterior deltoid), providing additional training stimulus. Stabilizer muscles engaged include Core.
The Close Grip Floor Press is rated as intermediate difficulty, meaning it requires some training experience. Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional. Focus on proper technique and consider starting with easier variations.
For the Close Grip Floor Press, the recommended approach depends on your goals. 4 sets of 6-8 reps. Rest 2-3 minutes. For strength, use 4-6 reps. For muscle growth, perform 6-10 reps. For endurance, complete 10-15 reps.
The Close Grip Floor Press typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Close Grip Floor Press include: Floor Press, Close-Grip Bench Press, Pin Press. These exercises target similar muscle groups as the Close Grip Floor Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.