Floor Press

Muscles worked by the Floor Press

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidTricepsTriceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Floor Press

1. Lie on the floor and position yourself under a barbell in a rack.
2. Lower the barbell to your chest until elbows touch the floor.
3. Press back up to lockout.
4. Repeat.

Form tips

• Elbows touching the floor provides a natural stopping point.
• Useful for addressing lockout weakness.

At a glance

Floor Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Bench Press
• Cable Chest Press
• Close-Grip Bench Press
• Close-Grip Dumbbell Bench Press
• Close-Grip EZ-Bar Bench Press
• Close-Grip Incline Bench Press
• Decline Barbell Bench Press
• Decline Bench Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "floor-press",
  "name_en": "Floor Press",
  "name_de": "Floor Press",
  "name_es": "Press en Suelo",
  "description_en": "A barbell pressing movement performed on the floor, limiting range of motion and taking the lower body out of the equation.",
  "description_de": "Eine Langhantel-Drückbewegung auf dem Boden, die die Bewegungsamplitude begrenzt und den Unterkörper ausschließt.",
  "description_es": "Un movimiento de press con barra realizado en el suelo, limitando el rango de movimiento y eliminando la participación del tren inferior.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "push_day",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "bench-press",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie on the floor and position yourself under a barbell in a rack.",
    "Lower the barbell to your chest until elbows touch the floor.",
    "Press back up to lockout.",
    "Repeat."
  ],
  "instructions_de": [
    "Lege dich auf den Boden und positioniere dich unter einer Langhantel im Rack.",
    "Senke die Langhantel zur Brust ab, bis die Ellbogen den Boden berühren.",
    "Drücke zurück bis zum Lockout.",
    "Wiederholen."
  ],
  "instructions_es": [
    "Túmbate en el suelo y colócate bajo una barra en el rack.",
    "Baja la barra hasta el pecho hasta que los codos toquen el suelo.",
    "Empuja de vuelta hasta el bloqueo.",
    "Repite."
  ],
  "tips_en": [
    "Elbows touching the floor provides a natural stopping point.",
    "Useful for addressing lockout weakness."
  ],
  "tips_de": [
    "Die Ellbogen auf dem Boden bilden einen natürlichen Stopppunkt.",
    "Nützlich für die Verbesserung der Lockout-Schwäche."
  ],
  "tips_es": [
    "El contacto de los codos con el suelo proporciona un punto de parada natural.",
    "Útil para trabajar la debilidad en la fase final de extensión."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/floor-press-start.webp",
      "peak": "images/flat/floor-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "floor-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.