All Exercises View all in Program Explorer
Horizontal Push · Compound
Floor Press
Targets Chest, Triceps with an optimal working range of 5–10 reps.
Primary Muscles
Chest, Triceps
Secondary: Front Delt
Typical Rep Range
5–10 reps
Chest Dominant
Equipment Tier
Barbell & Rack
Barbell
Movement Profile
Intermediate · Bilateral
Plane: Sagittal
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Floor Press:
- 1 Lie flat with knees bent and feet planted
- 2 Lower elbows until upper arms rest gently on floor
- 3 Pause briefly without releasing tension, then press upward
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Slamming elbows hard into the floor
- ✕ Bouncing off triceps
Structured Programming
Programs Featuring Floor Press (1)
Substitutions & Variations
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