Floor Press

A intermediate powerlifting exercise for the triceps, done with a barbell.

Main muscles: Triceps
Also works: Chest and Shoulders
Equipment: Barbell
Level: Intermediate
Type: Compound
Movement: Push

How to do the Floor Press

Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together; pull the bar off of the hooks.
Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so. Ensure that you tuck your elbows throughout the movement. Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight.
Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Floor Press

Questions

What muscles does the Floor Press work?

Mainly the triceps, with the chest and shoulders helping.

Is the Floor Press good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Floor Press?

Good alternatives that train the triceps: Bench Press - Powerlifting, Board Press, Floor Press with Chains or Pin Presses.

How many sets and reps of the Floor Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).