Floor Press: Build Upper Body Strength Safely and Effectively

Floor presses are a safer alternative to heavy bench pressing because the floor limits your range of motion, significantly reducing stress on the shoulder joints. This makes them ideal for lifters with shoulder issues or those prioritizing joint health.

The bench press is one of the three lifts in powerlifting besides deadlifts and squats. It is considered a benchmark exercise to gauge upper body strength. Plus, benching can help improve physique aesthetics.

As a personal trainer with seven-plus years of hands-on experience, I incorporate floor presses into the training routines of lifters who struggle with the conventional bench press but want to work on their pushing strength.

In this article, I’ll take you over the benefits of floor presses, their proper technique, and why they might be the superior pressing exercise for you.

Benefits of Floor Press Over Traditional Bench Press

The floor press is considered a safer alternative to the conventional barbell bench press, especially when it comes to protecting the shoulders, as it limits the range of motion (ROM) on the eccentrics. Let’s dive into the biomechanics to understand how floor presses prevent excessive joint stress and its other benefits.

Reduced Range of Motion

Most coaches advise touching the barbell to the chest during the conventional barbell bench press. However, pulling your elbows below the midline can stress your shoulder rotator cuffs, significantly increasing injury risk.

A study published in the Journal of Orthopaedics reveals that rotator cuff tears occur in 20% of weightlifters who regularly perform heavy bench presses over a five-year period. (1)

Since the floor presses involve lying on the floor, they restrict the range of motion so your upper arms never break parallel with the floor on eccentrics.

Although the conventional bench press might lead to greater pectoral engagement due to an extended range of motion, the juice is not worth the squeeze for people dealing with upper body joint issues.

Limited Leg Drive and Back Arch

If you’re a fan of powerlifting, you’ve probably seen athletes use a giant back arch to limit the range of motion and lift heavier. Lifters also use leg power to hoist heavier weights.

However, since your knees are above your midline during floor presses, it significantly limits leg drive. You can restrict lower body engagement further by placing your legs straight on the floor.

Focus on the Lockout

Each lift has its purpose. Floor presses restrict the ROM on eccentrics, limiting the time in the fully stretched position. This saves you the energy (and strength) for a solid lockout. I recommend my clients hold the isometric contraction for 2-3 seconds for maximal chest fiber stimulation.

The extra time in the lockout position will deliver a decent chest pump while limiting shoulder rotator cuff strain. It also helps build stronger triceps and overall pressing strength, which can carry over to other compound exercises like overhead presses and dips. 

Make no mistake, bench presses aren’t bad for you, and you shouldn’t eliminate them from your training regime.

I program floor presses into the training programs of beginners, as it helps them drill the bench press’ movement mechanics without exposing them to unnecessary shoulder strain.

Furthermore, floor presses are great for folks with a history of shoulder issues or people undergoing rehab.

Who Stands To Gain the Most from Floor Presses

These people will benefit the most from adding the floor presses to their exercise arsenal:

Lifters with Shoulder Issues

Pushing heavy weights year after year can lead to shoulder strain, tweaks, and injuries. Floor presses can be easier for folks dealing with cranky shoulders.

The limited range of motion of the floor press protects your shoulder joints and significantly limits the risk of pec tears.

Advanced exercisers can also use yoga blocks to further limit the exercise’s range of motion and focus on contracting the pecs on concentrics.

Folks dealing with shoulder issues can also employ floor presses in their training regimen to train their chest using a restricted range of motion. That said, you must get your doctor’s clearance before starting a new training program, especially if you’re recovering from an injury.

Beginners

While most beginner lifters are excited to learn the bench press, I’m more excited to teach them the floor press. The limited range of motion offers greater stability than the conventional bench press, solidifying the base for strong pressing.

Once my personal training clients have drilled the barbell floor press movement mechanics, I have them practice dumbbell floor presses as they are slightly more unstable. This results in a much stronger standard bench press performance for most trainers.

Experienced Lifters

Contrary to what most people think, floor presses aren’t reserved for beginners. They are a potent tool for advanced lifters to build explosive upper body strength.

Powerlifters, bodybuilders, strongman athletes, Olympic weightlifters, and CrossFitters can include floor presses into their training regimen as an accessory lift to build strength in the concentric phase. Plus, it can be employed in deloading periods to give the joints a break.

Each individual responds to an exercise uniquely. This is why I highly recommend you work with a personal trainer with a proven track record to maximize your results. Hiring a professional to design a personalized training program for yourself can save you a ton of time, effort, and money.

Mastering the Floor Press: How To Perform 

Here is the detailed floor press step-by-step guide:

1. Rack a barbell in a power rack at knee level.
2. Lie supine on the floor so your face is under the barbell.
3. Grab the bar with a shoulder-wide overhand grip.
4. Flex your knees and place your feet flat on the floor, shoulder-width apart.
5. Unrack the bar and position it above your chest. Your arms should be perpendicular to the floor at the starting position.
6. Slowly lower the bar to your chest by flexing your elbows. Keep the elbows tight to the torso to avoid shoulder rotator cuff strain.
7. The back of your upper arms should be on the floor at the bottom of the range of motion.
8. Extend your elbows to return to the starting position.
9. Repeat for the recommended reps.

Setup and Technique Tips For Floor Presses

Many people use elaborate setups for floor presses, which can actually take away from your training experience and increase injury risk.

Some folks think that since they perform the barbell bench press on a plush bench, they must recreate the same surface for floor presses. However, using thick foam pads on the floor can lead to instability when you lower your arms to the floor. It will also hamper power generation capabilities for concentrics.

Also, I highly recommend you use a spotter for this exercise. The floor press involves a very strict form. You cannot use momentum to get out of the bottom of the ROM. A spotter can help you navigate the sticking points.

Keep your feet planted on the floor, hip-width apart during this exercise. You could keep your knees extended, but that would make the lift less stable. Remember, stability is king while performing floor presses.

Actively press your butt into the floor to maximize core engagement. Arch your back slightly and retract your shoulder blades for a solid base. Keeping your back flat on the floor will limit power generation. Finally, avoid tucking your chin into your upper chest during the exercise.

Pressing Cues for Floor Presses

Floor presses are all about slow eccentrics and explosive concentrics. Here are some of the form cues that I have my personal training clients implement:

• Take a deep breath: Inhale deeply and hold your breath before unracking the bar. Slowly lower the bar to your chest and pause at the bottom for a second. Breathe out sharply during the press-up.
• Grip width: I highly recommend using a shoulder-width grip for this exercise. I have found that going wider leads to greater shoulder joint strain.
• Bar path: Lower the bar to your nipples. If this feels unnatural, lower it to the lower ribs. Going too high or low can lead to shoulder strain. Remember, the bar should move straight up and down to ensure maximal target muscle stimulation.
• Leg drive: There are two schools of thought here:
  • Power generation: Drive your feet into the floor to generate more power.
  • Limit lower body recruitment: Use your lower body only for stability and rely on your upper body for pressing the bar. This leads to better target muscle activation. I subscribe to this ideology.

Transitioning From Bench Press To Floor Presses: Programming Considerations

Most lifters usually stick to the bench press as their main lift in the chest or push workouts. Floor presses might sound simple, but they can initially feel odd and require a decent amount of adjustments. Here are a few tips to help you make the transition smoother.

Start Slow

Although floor presses are primarily a chest exercise, they hit your upper body a little differently than the conventional barbell bench press. Begin with lighter weights and lower volume. I have my beginner clients begin with 1-2 sets of 5-8 reps.

The goal here should be to drill the movement mechanics. Slowly increase the weights and volume as you get more comfortable pressing heavier weights off the floor for more reps.

Remember, although this is a bench press alternative, most people can’t lift as heavy on this exercise because of the strict movement mechanics involved. Don’t let your ego get in the way. Use a weight that you can handle safely for the recommended training volume.

I highly recommend using accessories like weightlifting belts and elbow sleeves for this exercise when lifting heavy.

Frequency

So, are floor presses a bench press replacement or an accessory exercise?

It depends on your training objectives and current fitness levels.

Remember, you don’t have to ditch the bench press right away. You could use the floor press as your main chest exercise for a few weeks and see how your body responds.

Lifters dealing with elbow and shoulder inflammation following traditional bench press workouts may find that switching to floor presses reduces discomfort.

On the other hand, powerlifters who cannot replace the bench press in their training regimen can use floor presses as an accessory movement.

Training Recommendations For Floor Presses

Here is my general training recommendation for exercisers of different experience levels:

• Beginners: People who perform full-body workouts can perform floor presses 2-3 times a week.
• Intermediate: Lifters who lift moderately heavy can perform this exercise 1-2 times weekly.
• Advanced: Healthy advanced exercisers should balance this exercise with the conventional bench press for optimal results. Again, 1-2 floor press sessions a week are ample.

Lifters training for hypertrophy should perform three to four sets of 8-12 reps. Conversely, those training for strength should do three to five sets of 1-5 reps, while folks training for endurance should perform 1-3 sets of 15-20 reps. (2)

Conclusion

Floor presses are a barbell bench press variation that can help build upper body strength without overstraining the shoulder joints. Exercisers of all experience levels can use this exercise to improve their pressing performance.

That said, one is not better than the other. You shouldn’t replace the conventional bench press with floor presses in your training regime. Use a mix of both exercises to improve your upper body strength and aesthetics.

If you have any questions about floor presses or regular barbell bench presses, drop them in the comments below, and I’ll be happy to help!

References

1. Golshani K, Cinque ME, O’Halloran P, Softness K, Keeling L, Macdonell JR. Upper extremity weightlifting injuries: Diagnosis and management. J Orthop. 2017;15(1):24-27. Published 2017 Nov 7. doi:10.1016/j.jor.2017.11.005
2. Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021;9(2):32. Published 2021 Feb 22. doi:10.3390/sports9020032

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