Floor Press
Muscles worked: Chest, Triceps.
How to do it
- Adjust the j-hooks so they are at the appropriate height to rack the bar.
- Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so.
- Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Upper arms settle on the floor each rep
- Dead-stop press - no leg drive, pure push
Logging it
IronPack suggests working in the 5 to 8 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Barbell Bench Press - chest
- Dumbbell Bench Press - chest
- Incline Dumbbell Press - chest
- Incline Barbell Press - chest
Track the floor press properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.