The floor press is a variation of the traditional bench press, performed while lying directly on the floor. It is used in strength training programs to develop upper body pressing power. Using the floor as a physical stopping point, the movement restricts the range of motion, focusing intensely on specific portions of the pressing motion. This exercise is highly accessible and requires minimal equipment.
Primary Muscles Targeted
The floor press is a compound movement that recruits the same primary muscle groups as a standard bench press. The main muscle targeted is the Pectoralis Major, responsible for shoulder flexion and horizontal adduction.
The secondary muscles involved include the Triceps Brachii and the Anterior Deltoids. The floor press places a greater emphasis on the triceps compared to a full-range bench press. This is because the movement trains the top half of the press, where the triceps are the primary driver of elbow extension, or “lockout.”
This focus on final extension helps address the “sticking point” many lifters experience midway through a full press. The limited range of motion minimizes the stretch on the chest, shifting a larger percentage of the work to the triceps. The anterior deltoids assist the pectorals in initiating the lift and stabilizing the shoulder joint.
The Mechanics of Limited Range
Lying on the floor fundamentally alters the movement by creating a physical barrier that restricts the depth of the descent. The back of the upper arm contacts the floor, preventing the elbows from traveling further down or behind the torso. This limitation significantly reduces the total distance the weight travels, which defines the floor press.
The restricted range of motion eliminates the stretch reflex, often called the “bounce,” that occurs during a full bench press. The floor forces the lifter to pause when the elbows make contact, requiring the muscles to generate power from a “dead stop.” This dead stop mechanism enhances the strength required for the concentric, or lifting, phase.
The floor also eliminates the ability to use leg drive, a technique employed in the standard bench press to lift heavier loads. Without this lower-body contribution, the exercise isolates the upper body pressing muscles. The reduced range of motion places less mechanical stress on the shoulder joint, making it a viable alternative for individuals with shoulder discomfort.
Proper Setup and Technique
A correct setup is necessary to maximize the effectiveness and safety of the floor press. Begin by lying flat on your back, positioning yourself underneath a barbell or holding dumbbells over your chest. The goal is to establish full-body tension.
Your shoulder blades should be pulled down and back into the floor to create a stable base, mimicking the retracted position used on a bench. The legs can be positioned with knees bent and feet flat for stability, or extended straight out, which increases core stabilization demand.
Many lifters prefer a slightly narrower grip or a neutral grip with dumbbells, allowing the elbows to tuck slightly toward the torso, typically at a 45-degree angle. As you lower the weight, maintain control until the back of your upper arms gently touches the floor, avoiding bouncing.
Press the weight back up smoothly until the elbows are fully extended, maintaining core engagement. When using dumbbells, safely managing the weights at the start and end of the set is important when a spotter is not available.