The Floor Press is a highly effective upper body exercise that targets the chest, shoulders, and triceps while minimizing stress on the lower back. Performed lying on the floor, this exercise offers a unique range of motion and helps build pressing strength. In this comprehensive guide, discover the correct technique, benefits, and alternative exercises related to the Floor Press.



  1. Position: Lie on your back on the floor with your knees bent and feet flat on the ground. Hold a barbell or dumbbells with an overhand grip, arms extended above your chest.
  2. Grip: Hold the barbell or dumbbells with your hands slightly wider than shoulder-width apart, palms facing away from you.


  1. Lowering Phase: Lower the barbell or dumbbells towards your chest in a controlled manner, allowing your upper arms to lightly touch the floor.
  2. Pushing Phase: Push the weight back up to the starting position by extending your arms fully, exhaling during the effort.
  3. Repeat: Perform the desired number of repetitions, maintaining a smooth and controlled motion.


  • Keep your core engaged throughout the exercise to stabilize your body.
  • Maintain a neutral spine by keeping your lower back on the floor.
  • Choose a weight that allows you to perform the exercise with proper form and control.

Benefits of Floor Press

  1. Improved Upper Body Strength: The Floor Press targets the chest, shoulders, and triceps, helping build pressing strength for various upper body movements.
  2. Reduced Lower Back Strain: Performing the exercise on the floor minimizes stress on the lower back, making it suitable for individuals with back issues or those seeking to avoid excessive lumbar extension.
  3. Enhanced Shoulder Stability: The Floor Press promotes shoulder stability by limiting range of motion, helping prevent shoulder injuries.
  4. Versatility: This exercise can be performed with barbells, dumbbells, or kettlebells, providing versatility in training options.
  5. Muscle Hypertrophy: By challenging the chest and triceps muscles, the Floor Press can contribute to muscle growth and development.


To add variety to your upper body workout routine, consider these alternative exercises:

  1. Bench Press: Targets similar muscle groups with a wider range of motion and increased stability provided by a bench.
  2. Dumbbell Press: Offers unilateral movement and engages stabilizer muscles, providing a different training stimulus.
  3. Push-Ups: A bodyweight exercise that targets the chest, shoulders, and triceps, suitable for all fitness levels.
  4. Incline Press: Emphasizes the upper chest muscles by adjusting the bench to an inclined position.
  5. Chest Flyes: Focuses on stretching and contracting the chest muscles for enhanced muscle definition.


Incorporating the Floor Press into your workout routine can help develop upper body strength and stability while minimizing lower back strain. Focus on proper form, gradually increase resistance, and tailor your routine to suit your fitness goals.


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