Floor Press

What is Floor Press? The floor press is a strength training exercise that primarily targets the chest, triceps, and shoulders. It is a variation of the traditional bench press where you perform the movement lying on the floor instead of a bench. This exercise is beneficial for individuals who may have shoulder issues or limited range of motion.

Tutorial

1. Lie on your back on the floor with your knees bent and feet flat on the ground.
2. Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3. Press the barbell directly above your chest, fully extending your arms.
4. Lower the barbell down to just above the chest, keeping your elbows tucked in close to your body.
5. Press the barbell back up to the starting position, fully extending your arms again.
6. Repeat for the desired number of repetitions.

Common Mistakes

• Arching the back excessively: Keep your lower back flat on the floor to avoid strain.

• Flaring the elbows out: Keep your elbows close to your body to protect your shoulders. - Using momentum: Control the movement and avoid jerking the weight up.

Tips for Better Results

• Engage your core throughout the exercise for added stability.

• Focus on a controlled tempo, both on the way down and up. - Adjust your hand placement to find the most comfortable and effective grip width for your body.

Muscles Worked

• Primary: Chest (pectoralis major), Triceps (triceps brachii) - Secondary: Shoulders (anterior deltoid)