Floor Press: How to Do It, Muscles Worked, Benefits, and Variations

How to do a floor press?

The floor press is a highly effective upper-body strength exercise that involves pressing a weight from a supine position on the floor, offering a unique blend of benefits for chest, shoulders, and triceps development with reduced shoulder stress compared to traditional bench presses.

What is the Floor Press?

The floor press is a strength training exercise performed lying on the floor, typically with dumbbells, a barbell, or kettlebells. Unlike a traditional bench press, the limited range of motion due to the floor acting as a natural stopping point at the elbows significantly reduces the stress on the shoulder joint. This unique characteristic makes it an excellent alternative or supplementary exercise for individuals with shoulder sensitivities, or those looking to specifically target triceps and improve lockout strength in pressing movements.

Muscles Worked

The floor press primarily targets the pushing muscles of the upper body.

• Primary Movers:
  • Pectoralis Major (Chest): Especially the sternal (lower) and clavicular (upper) heads, contributing to horizontal adduction and shoulder flexion.
  • Triceps Brachii (Triceps): All three heads (long, lateral, medial) are heavily engaged, particularly in the lockout phase due to the reduced range of motion emphasizing the top portion of the press.
  • Anterior Deltoid (Front Shoulder): Assists with shoulder flexion and horizontal adduction.
• Synergists & Stabilizers:
  • Serratus Anterior: Helps stabilize the scapula.
  • Rotator Cuff Muscles: Provide stability to the shoulder joint.
  • Core Muscles (Rectus Abdominis, Obliques): Engage isometrically to stabilize the torso and prevent arching of the lower back.

Equipment Needed

The floor press can be performed with various types of equipment, each offering slightly different benefits:

• Dumbbells: Most common and versatile, allowing for independent arm movement and a natural range of motion.
• Barbell: Requires a spotter or proper setup (e.g., in a power rack with safety pins) to get the bar into position and safely rack it. Emphasizes bilateral strength.
• Kettlebells: Can be used similarly to dumbbells, often challenging grip strength more.
• Bodyweight: While not a "press" in the traditional sense, push-up variations can be considered a bodyweight analogue performed from the floor.

Step-by-Step Execution

This guide will focus on the dumbbell floor press due to its accessibility and safety for most individuals.

1. Setup:

• Lie supine on the floor with your knees bent and feet flat on the ground, hip-width apart. This stable base helps protect your lower back and allows for leg drive.
• Place a dumbbell on the floor beside each shoulder.
• Roll onto your side, grab one dumbbell with both hands, and then use your legs to help you roll back onto your back, bringing the dumbbell to your chest. Repeat for the second dumbbell.
• Position the dumbbells just outside your shoulders, with your palms facing forward (pronated grip). Your elbows should be tucked slightly, around a 45-degree angle relative to your torso. Ensure your upper arms are resting flat on the floor.
• Engage your core by bracing your abdominal muscles, and gently press your lower back into the floor.

2. The Press (Concentric Phase):

• Exhale as you forcefully press the dumbbells straight up towards the ceiling.
• Imagine pushing through the floor with your feet to generate some leg drive, enhancing stability and power.
• Maintain control throughout the movement, keeping your wrists neutral and stacked directly over your elbows.
• Press until your arms are fully extended but not locked out, ensuring the triceps are fully contracted.

3. The Lower (Eccentric Phase):

• Inhale as you slowly and controlledly lower the dumbbells back down.
• Allow your upper arms to make gentle contact with the floor. Do not bounce your elbows off the floor. The moment your triceps make contact is the bottom of the movement.
• Maintain tension in your chest and triceps throughout the eccentric phase.

4. Repetition:

• Pause briefly at the bottom, reset your position if needed, and then initiate the next repetition.

Common Mistakes to Avoid:

• Bouncing off the floor: This negates the benefits of the controlled eccentric phase and can lead to injury.
• Flaring elbows excessively: Keep elbows at a 45-degree angle to protect the shoulders.
• Arching the lower back: Maintain a braced core and a neutral spine.
• Losing control of the dumbbells: Especially during the lowering phase, ensure the weight is controlled.
• Not fully extending at the top: Missing out on triceps engagement and lockout strength benefits.

Variations and Progressions

• Barbell Floor Press: Requires careful setup and a spotter, but allows for heavier loads and bilateral strength development.
• Single-Arm Floor Press: Increases core stability demands and addresses unilateral strength imbalances.
• Kettlebell Floor Press: Can challenge grip strength more and offers a slightly different feel.
• Tempo Floor Press: Incorporating specific timings for the eccentric, isometric (pause), and concentric phases (e.g., 3-second lower, 1-second pause, 1-second press) enhances time under tension and muscle growth.
• Close-Grip Floor Press: Emphasizes triceps development even further by narrowing the hand placement.

Benefits of the Floor Press

• Shoulder-Friendly: The limited range of motion prevents excessive shoulder extension, making it a safer option for individuals with shoulder pain or limited mobility.
• Enhanced Triceps Development: The emphasis on the top portion of the press and the lockout phase strongly targets the triceps.
• Improved Lockout Strength: Directly translates to better performance in other pressing movements like bench press, overhead press, and even sports-specific actions.
• Accessibility: Requires minimal equipment and space, making it ideal for home workouts or crowded gyms.
• Core Engagement: Requires significant core bracing to stabilize the body against the pressing force.
• Reduced Leg Drive: While some leg drive is beneficial for stability, the floor press inherently reduces the ability to use excessive leg drive, forcing more upper body work.

Who Should Do the Floor Press?

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

• Individuals with Shoulder Pain or Limitations: Offers a safer alternative to traditional pressing.
• Athletes: Particularly those in sports requiring strong pushing movements (e.g., football, martial arts, throwing sports) to build lockout strength.
• Powerlifters and Bodybuilders: To address sticking points in the bench press, build triceps mass, and add variety to their training.
• Beginners: Provides a stable platform to learn proper pressing mechanics without the instability of a bench.
• General Fitness Enthusiasts: Looking for a compound exercise to build upper body strength and muscle.

Safety Considerations and When to Avoid

• Listen to Your Body: Discontinue the exercise if you experience any sharp pain in your shoulders, elbows, or wrists.
• Start Light: Especially when learning the movement, prioritize form over weight.
• Proper Spotting (for Barbell): If using a barbell, always have a spotter or perform within a power rack with safety pins set correctly.
• Avoid if you have:
  • Acute Shoulder or Elbow Injuries: Consult with a healthcare professional or physical therapist before attempting.
  • Severe Lower Back Pain: While the floor press can be back-friendly, if lying flat on your back causes discomfort, consider alternatives.
  • Limited Mobility: Ensure you can comfortably lie flat and position your arms without strain.

Programming the Floor Press

The floor press can be incorporated into your strength training routine as a primary pressing movement or as an accessory exercise.

• As a Primary Movement: Perform 3-4 sets of 6-12 repetitions, focusing on progressive overload by gradually increasing weight or reps.
• As an Accessory Exercise: Perform after your main compound lift (e.g., bench press) for 2-3 sets of 8-15 repetitions, focusing on triceps and lockout strength.
• Warm-up: Lighter sets can serve as a great warm-up for more demanding pressing movements.

Always ensure proper form and control throughout the movement to maximize benefits and minimize injury risk.