Chest
The main area this variation is designed to train.
Exercise guide
Floor Press
Learn how to do the Floor Press exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Barbell
Use this to decide whether the movement fits your current setup.
Intermediate
A quick checkpoint for how simple or technical the movement usually feels.
Chest
Secondary support can come from Shoulders, Arms.
Strength
Movement pattern: horizontal push. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Floor Press
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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.
Benefits
- Builds strength and control through the chest region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Cutting the range of motion short and rushing through the reps.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Guillotine Bench Press
Barbell Guillotine Bench Press is a intermediate strength that mainly trains your chest using barbell.
View exerciseBarbell Guillotine Bench Press
Barbell Guillotine Bench Press is a intermediate strength that mainly trains your chest using barbell.
View exerciseBench Press - Powerlifting
Bench Press - Powerlifting is a intermediate strength that mainly trains your chest using barbell.
View exerciseBench Press - Powerlifting
Bench Press - Powerlifting is a intermediate strength that mainly trains your chest using barbell.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Floor Press.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Floor Press work?
Floor Press mainly works the chest. It can also involve shoulders, arms depending on your setup and range of motion.
Is Floor Press beginner-friendly?
It is listed as intermediate, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Floor Press?
You will usually need Barbell for this variation.
How should I progress Floor Press?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.