Floor Press: Origins, Benefits, and Proper Execution

Who invented the floor press?

While no single individual is definitively credited with "inventing" the floor press, its origins are deeply rooted in strongman training and early weightlifting practices of the late 19th and early 20th centuries, predating the widespread use of the modern bench press as a gym staple.

The Floor Press: A Historical Overview

The floor press, in its most fundamental form, emerged not as a designed exercise but as a practical necessity in the nascent stages of strength training. Before the advent of specialized gym equipment, particularly the weight bench, strongmen and early lifters performed pressing movements from the floor. This was a common-sense solution for pressing heavy objects, whether barbells, dumbbells, or even people, when no elevated surface was available.

Historical accounts and images of strongmen like Arthur Saxon, Eugene Sandow, and Louis Cyr often depict them performing various pressing feats from a supine position on the ground. These were not always codified as "the floor press" but represented the direct ancestors of the movement we recognize today. The focus was on raw, unassisted strength, often involving a "continental clean" to get the weight into position before pressing.

Evolution from Strongman Feats to Modern Training

The popularity of the floor press began to wane as specialized weightlifting benches became more common in the mid-20th century, leading to the rise of the bench press as the gold standard for upper body pressing. The bench press allowed for a greater range of motion and the use of a leg drive, often enabling lifters to handle heavier loads.

However, the floor press never entirely disappeared. It persisted in the routines of serious strength athletes, particularly powerlifters and bodybuilders, who recognized its unique benefits. It was often incorporated as an accessory lift to target specific weaknesses, particularly lockout strength and triceps development, or as a shoulder-friendly alternative to the traditional bench press.

Why the Floor Press Endured: Biomechanical Advantages

The enduring relevance of the floor press lies in its distinct biomechanical profile, which offers several advantages over its bench-bound counterpart:

• Reduced Range of Motion (ROM): By stopping the descent when the triceps or elbows contact the floor, the floor press significantly shortens the ROM compared to a bench press. This focuses the work on the mid-to-top portion of the pressing movement, heavily recruiting the triceps and anterior deltoids, and specifically targeting lockout strength.
• Enhanced Triceps Activation: Due to the shortened ROM and the pause at the bottom, the triceps are forced to initiate the press without the stretch reflex or the momentum typically gained from a full chest stretch. This makes it an excellent exercise for building triceps strength and hypertrophy.
• Shoulder Health: The limited ROM prevents excessive shoulder extension and external rotation, which can be problematic for individuals with pre-existing shoulder issues or those seeking to minimize stress on the glenohumeral joint. The floor acts as a natural stopping point, reducing the risk of overstretching the anterior shoulder capsule.
• Elimination of Leg Drive: Performing the press from the floor largely negates the ability to use leg drive, isolating the upper body and forcing the chest, shoulders, and triceps to perform all the work. This makes it a purer test of upper body pressing strength.
• Back Support: Lying flat on the floor provides complete support for the spine, which can be beneficial for individuals who experience lower back discomfort during traditional bench pressing.

Key Benefits and Applications

The floor press is a versatile exercise with a range of applications for strength athletes, bodybuilders, and general fitness enthusiasts:

• Building Lockout Strength: It is unparalleled for developing the power needed to finish a heavy bench press or overhead press.
• Triceps Development: As a primary triceps builder, it contributes significantly to arm size and pressing power.
• Shoulder-Friendly Alternative: For those with shoulder impingement or pain during full-range bench pressing, it allows for continued pressing without exacerbating discomfort.
• Technique Refinement: The pause at the bottom can help lifters learn to maintain tension and control throughout the lift, improving overall pressing mechanics.
• Accessory Lift: It serves as an excellent accessory lift to complement primary pressing movements, addressing specific weaknesses and promoting balanced upper body strength.

Proper Execution of the Floor Press

To maximize the benefits and minimize risk, proper form is paramount:

• Setup: Lie supine on the floor with your knees bent and feet flat on the ground. Position yourself so the barbell (or dumbbells) can be unracked safely, or loaded directly from the floor.
• Grip: Take an overhand grip, slightly wider than shoulder-width, ensuring your wrists are straight and stacked over your forearms.
• Descent: Unrack the weight (if using a barbell) and lower it under control towards your chest. Allow your elbows to tuck slightly towards your sides, not flaring out wide.
• The Pause: Continue lowering until your triceps or the back of your upper arms make contact with the floor. Pause briefly, ensuring no bounce or momentum is used. Maintain tension throughout your body.
• Ascent: Drive the weight back up powerfully by extending your elbows, pressing through your chest, shoulders, and triceps. Ensure the bar travels in a straight line back to the starting position.
• Control: Maintain control throughout the entire movement, both on the eccentric (lowering) and concentric (pressing) phases.

Variations of the Floor Press

To further target specific muscles or add variety, several floor press variations exist:

• Dumbbell Floor Press: Allows for a neutral grip, which can be even more shoulder-friendly, and unilateral training.
• Kettlebell Floor Press: Similar to dumbbells but can offer different loading dynamics and grip challenges.
• Single-Arm Floor Press: Excellent for addressing muscular imbalances and improving core stability.
• Close-Grip Floor Press: Emphasizes triceps development even further.

Conclusion: A Timeless Test of Upper Body Strength

While the floor press may not have a single inventor, its lineage is etched into the history of strength training, evolving from the raw feats of strongmen into a sophisticated and highly effective exercise. Its unique biomechanical advantages—particularly its emphasis on triceps strength, lockout power, and shoulder health—ensure its continued relevance in the arsenal of serious lifters and those prioritizing sustainable, injury-resilient training. The floor press stands as a testament to the enduring value of foundational movements, proving that sometimes, the most effective exercises are born out of simplicity and necessity.