Floor Press
- Works
- Triceps, plus chest and shoulders
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound
How to do it
Setup. 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.
Cues
- Shoulder blades pinched together.
- Elbows tucked about 45 degrees.
- Pause 1 second with triceps down.
- Press back over the shoulders.
Common mistakes
- Bouncing the elbows off the floor.
- Elbows flaring wide.
Where to start
Sets3
Reps5-8
Rest2.5 min
Tempo2-1-1
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.