Primary
Chest
Secondary
Triceps, Shoulders
Equipment
Barbell
Difficulty
Intermediate
Type
Push
See how 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.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
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.
Floor press removes the bottom portion of the bench press by using the floor as a physical stop. Your upper arms touch the floor at roughly the halfway point of a normal bench press, eliminating the deepest stretch on your shoulders. This makes it ideal for shoulder-sensitive lifters and for overloading the lockout portion of the press.
When to use it
Use for lockout strength or shoulder-friendly pressing.
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.
Let your triceps rest on the floor completely. Do not hover. The dead-stop position is the point. When you press, initiate with your chest, not by bouncing your arms off the floor.
Want Ely to consider Floor Press for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Lie on the floor with a barbell in a rack or have a partner hand it off.
Grip the bar slightly wider than shoulder-width.
Lower the bar until your upper arms touch the floor.
Pause briefly, then press back up.
Keep your legs flat or bent at the knees.
The floor limits range of motion, reducing shoulder stress.
Great for lockout strength.
Pause at the bottom to eliminate momentum.
Keep your shoulder blades squeezed.
Use floor press as a secondary pressing movement when you want lockout-specific work or when shoulders are cranky. It works well for powerlifters during competition prep to overload the top half of the lift. Pair with full-range dumbbell pressing if you still want some stretch work.
Bouncing your triceps off the floor to generate momentum. Let your arms come to a dead stop before pressing.
Bouncing or using momentum during the Floor Press makes the movement harder to control and can shift work away from your Chest. Use a load you can move smoothly through the intended range.
Not pausing at the bottom. The floor removes the stretch reflex, so you need a true dead-stop pause.
During any pressing movement like the Floor Press, this mistake reduces how effectively your Chest can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest driving the movement, something is off.
Flaring elbows to 90 degrees. The floor does not protect your shoulders from impingement. Tuck at 45 degrees.
Letting your elbows drift away from the intended path during the 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.
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 5-8 reps. Rest 2-3min.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Floor Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Frequently Asked Questions About the Floor Press
The Floor Press primarily targets the Chest, Triceps, making it an effective exercise for chest development. Secondary muscles worked during the Floor Press include Front shoulders, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Floor Press as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Floor Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Floor Press is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Floor Press include: Barbell Bench Press, Board Press. These exercises target similar muscle groups as the Floor Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.