Close Grip Floor Press
Primary
Triceps
Secondary
Chest, Front Shoulders
Equipment
Barbell
Difficulty
Intermediate
Type
Push
Close Grip Floor Press
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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.
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.
Muscles worked: Close Grip Floor Press
Why This Exercise Works
The close-grip floor press combines tricep emphasis with a shortened range of motion that protects the shoulder joint. When your elbows touch the floor, you have eliminated the bottom portion of the press where shoulder strain is highest.
This makes it ideal for lifters with shoulder issues who cannot bench pain-free, or anyone prioritizing lockout strength for bigger compound lifts. The floor provides a consistent stopping point that eliminates bounce and builds dead-stop strength.
The grip should be just inside shoulder width — going narrower than this shifts stress to the wrists without additional tricep benefit. If your wrists hurt, you have gone too narrow.
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Close Grip Floor Press form guide
- 1
Lie on the floor with knees bent and feet flat.
- 2
Grip the barbell with hands shoulder-width apart or narrower.
- 3
Unrack the bar and hold it above your chest with arms extended.
- 4
Lower the bar until your upper arms touch the floor.
- 5
Pause briefly with triceps on the ground.
- 6
Press the bar back up to full arm extension.
What are the best tips for the Close Grip Floor Press?
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.
When to Use the Close Grip Floor Press
Use close-grip floor press when shoulder pain prevents regular close-grip bench, or when you want to build lockout strength for bigger compound lifts. Program as your primary pressing movement on tricep-focused days. This pairs well with overhead extensions since floor press emphasizes the lockout.
What are common Close Grip Floor Press mistakes to avoid?
Bouncing arms off the floor instead of pausing.
Flaring elbows too wide which shifts work to shoulders.
Not maintaining proper grip width throughout.
Rushing the pause at the bottom of the movement.
Is the Close Grip Floor Press right for you?
Lifters with shoulder pain during regular bench pressing. Powerlifters working on lockout strength. Anyone who wants heavy tricep work without the joint stress of skull crushers.
How many sets and reps of Close Grip Floor Press should you do?
Recommendation: 4 sets of 6-8 reps. Rest 2-3 minutes.
Muscle Growth
6-10 reps
Rest 90s-2min
Strength
4-6 reps
Rest 2-3min
Endurance
10-15 reps
Rest 60s
Where to Use in Your Workout
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.
Sample Workout Blocks
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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Get Your Custom PlanWhat are good alternatives to the Close Grip Floor Press?
Floor Press
Close-Grip Bench Press
Pin Press
Other Variations
- Dumbbell Close Grip Floor Press
- Single Arm Floor Press
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. Lifters with shoulder pain during regular bench pressing. Powerlifters working on lockout strength. Anyone who wants heavy tricep work without the joint stress of skull crushers. 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.
This Exercise Is in Your Plan
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Safety Notes
- Use a spotter or power rack for safety.
- Ensure proper setup position on the floor.