Floor Press: Benefits, Technique, and Why It's a Shoulder-Friendly Alternative

Can you do bench press lying on the ground?

Yes, performing a bench press movement while lying on the ground is a highly effective exercise known as the "floor press," offering unique benefits by limiting the range of motion and emphasizing specific muscle groups, particularly the triceps and lockout strength.

Understanding the Floor Press

The floor press is a foundational strength exercise performed while lying supine on the ground, pressing a barbell, dumbbells, or kettlebells upwards. It's a variation of the traditional bench press but with a distinct biomechanical profile due to the restricted range of motion. Historically, the floor press has been a staple in powerlifting and strongman training, valued for its ability to build raw pressing strength and address common sticking points in the bench press.

Biomechanics and Muscle Activation

The unique mechanics of the floor press stem from its limited range of motion (ROM) compared to a standard bench press:

• Limited Range of Motion: The primary difference is that the elbows and upper arms make contact with the floor, preventing further descent of the weight. This shorter ROM means the muscles are challenged differently.
• Emphasis on Triceps and Lockout Strength: With the bottom portion of the lift (the deepest stretch of the chest and anterior deltoids) removed, the triceps must work harder to initiate the press and drive the weight to full extension (lockout). This makes it an excellent exercise for building powerful triceps.
• Shoulder Health: The floor acts as a natural stopping point, preventing excessive shoulder extension. This can be beneficial for individuals with shoulder impingement or those looking for a shoulder-friendly pressing variation, as it reduces the strain on the anterior capsule of the shoulder joint.
• Core Engagement: Without a bench to provide full-body support and allow for leg drive, the floor press demands greater core stability to maintain a rigid torso and transfer force efficiently.
• Primary Muscles Worked:
  • Pectoralis Major: Primarily the sternal and clavicular heads, though the shortened ROM may slightly reduce their overall contribution compared to a full bench press.
  • Anterior Deltoid: Works synergistically with the chest and triceps to press the weight.
  • Triceps Brachii: Receives significant activation, especially in the mid-to-top portion of the lift.
• Stabilizer Muscles: The rotator cuff muscles, serratus anterior, and various core muscles are engaged to stabilize the shoulder joint and torso throughout the movement.

How to Perform the Barbell Floor Press

While dumbbells are often preferred for their ease of setup, the barbell floor press is excellent for building maximal strength.

1. Setup: Lie on your back on the floor with your knees bent and feet flat on the ground. Position yourself so a loaded barbell is directly over your chest. For safety and ease, it's best to perform this inside a power rack with safety pins set just above your chest, or with a spotter to help unrack and re-rack.
2. Grip: Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Ensure your wrists are straight and stacked over your forearms.
3. Initiate the Lift: Unrack the barbell (or have a spotter hand it to you) and hold it directly above your chest with your arms fully extended.
4. Lowering Phase: Slowly and with control, lower the barbell towards your chest. Keep your elbows tucked in slightly (around 45 degrees relative to your torso) to protect your shoulders. Continue lowering until the back of your upper arms or triceps make contact with the floor.
5. Pause (Optional but Recommended): Briefly pause for a moment when your arms touch the floor. This eliminates the stretch reflex, forcing your muscles to work harder from a dead stop.
6. Pressing Phase: Drive the barbell back up by extending your elbows, pushing it directly over your chest until your arms are fully extended.
7. Breathing: Inhale as you lower the bar, and exhale forcefully as you press it back up.
8. Key Cues: Maintain a neutral spine (avoid excessive arching), keep your feet firmly planted, and control the weight throughout the entire movement.

Benefits of Incorporating the Floor Press

Adding the floor press to your training regimen offers several advantages:

• Enhanced Triceps Development: Directly targets the triceps, leading to improved lockout strength in all pressing movements.
• Shoulder-Friendly Alternative: Ideal for individuals with pre-existing shoulder pain or those who find a full bench press uncomfortable. The limited ROM reduces stress on the shoulder capsule.
• Improved Pressing Technique: Forces a stricter movement pattern by eliminating leg drive and excessive arching, promoting better control and stability.
• Builds Starting Strength: The pause at the bottom (when arms touch the floor) removes the stretch reflex, forcing muscles to generate force from a dead stop, which is crucial for overcoming sticking points.
• Accessibility: Can be performed with minimal equipment (just a bar/dumbbells and floor), making it suitable for home gyms or crowded facilities.
• Safety: When using dumbbells, it's easier to bail out of a lift by simply dropping the weights to the side if you can't complete a rep.

Floor Press vs. Traditional Bench Press

While both are pressing movements, their differences are significant:

• Range of Motion: The most obvious distinction. Traditional bench press allows for a full ROM, stretching the pectorals and anterior deltoids more deeply. The floor press stops when the triceps hit the floor.
• Muscle Emphasis: Bench press generally emphasizes the chest and anterior deltoids through the full ROM. The floor press shifts a greater emphasis to the triceps, particularly for lockout strength.
• Stability and Leg Drive: The traditional bench press allows for a stable base, an arch in the back, and leg drive to assist in the lift. The floor press largely negates leg drive and requires more direct core stability.
• Weight Capacity: Due to the reduced ROM and lack of leg drive, individuals typically lift less weight in a floor press compared to their traditional bench press.

Variations of the Floor Press

The floor press is highly versatile and can be performed with various implements:

• Dumbbell Floor Press: This is often the most popular variation. It allows for a more natural path of motion for each arm, provides a greater stabilization challenge, and enables unilateral (single-arm) training. It's also safer for heavy lifting without a spotter.
• Kettlebell Floor Press: Offers a unique stability challenge due to the kettlebell's uneven weight distribution.
• Single-Arm Floor Press: An excellent exercise for addressing muscular imbalances, improving anti-rotational core stability, and enhancing unilateral pressing strength.
• Close-Grip Floor Press: Further emphasizes the triceps by narrowing the grip.

Who Should Do the Floor Press?

The floor press is a valuable exercise for a wide range of individuals:

• Individuals with Shoulder Pain: Its shoulder-friendly nature makes it an excellent alternative or accessory lift for those with impingement or other shoulder issues.
• Powerlifters and Strength Athletes: Essential for building lockout strength and breaking through bench press plateaus.
• Anyone Seeking Triceps Strength: Directly targets the triceps for impressive arm development and pressing power.
• Beginners: Can be a safer way to learn pressing mechanics without the full range of motion or balance demands of a bench press.
• Those with Limited Equipment or Space: An effective pressing exercise that requires only a bar/dumbbells and open floor space.

Important Considerations and Safety

While generally safer for the shoulders, the floor press still requires careful attention to form and safety:

• Barbell Safety: When using a barbell, especially with heavier loads, having a spotter is crucial. If lifting alone, use a power rack with safety pins set at an appropriate height to prevent getting pinned. Rolling a heavy barbell off your chest can be dangerous. Dumbbells are often a safer choice for unassisted heavy pressing on the floor.
• Neck and Head Position: Keep your head in a neutral position throughout the lift, avoiding excessive flexion or extension.
• Elbow Angle: Maintain a slight tuck of the elbows (around 45 degrees) rather than flaring them out wide. This protects the shoulder joints.
• Controlled Movement: Always lower the weight with control. Avoid bouncing your arms off the floor, which can be detrimental to your elbows and shoulders.
• Progressive Overload: As with any strength exercise, gradually increase the weight, repetitions, or sets over time to continue making progress.