Floor Press: Muscles Worked & Technique

Floor press exercise technique

Muscles Worked in Floor Press

Muscles worked in the floor press exercise

Primary muscles worked:

Secondary muscles worked:

How to Floor Press

  • Lie down on the floor in the starting position, gripping the bar slightly wider than shoulder width.
  • Push the bar up to straight arms.
  • Lower the bar until your upper arms stop against the floor.


The floor press is a variant of the bench press where you lie on the floor instead of a bench, which limits the range of motion since your upper arms will stop against the floor. This can help you overload the top portion of the bench press movement. To get in position, it helps to set the bar in the lowest hooks in a rack.

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