WhatWorksWhat.
Chest

Floor Press

Brutal lockout work; chest taps out before the triceps do.

Complexity · Mediumstrengthintermediate+Barbell
  • Chest
  • Chest - Middle (sternal)
  • Front delts
  • Triceps
  • Upper (clavicular)
  • Middle (sternal)
  • Lower (costal)

PrimarySecondary

What it hits

Parts of the target muscle.

  • Upper (clavicular)

    Not hit

    Targeted on incline pressing/flys.

  • Middle (sternal)

    Hit

    Targeted on flat pressing.

  • Lower (costal)

    Not hit

    Targeted on decline pressing and dips.

The movement

Get it right, not roughly right.

Optimal form

12:14· Jeff Nippard

How To Get A Huge Bench Press with Perfect Technique

Bottom (stretch)

Lockout

Lying on the floor, knees bent or legs straight. Bar starts over the chest. Lower until the back of the upper arms touch the floor - that's the stop. Pause, drive back up.

Common mistakes

  • Bouncing the elbows off the floor.
  • Treating it like a bench press - it isn't, the ROM cut changes everything.

Where you should feel it

Brutal lockout work; chest taps out before the triceps do.

Injury risk · 3/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains chest. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Dumbbell floor press

    Two dumbbells.

    100% on target

    On target

    Same target, minor adjustment.

  • Close-grip floor press

    Hands inside shoulders.

    90% on target

    On target

    Triceps bias.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Doorway Pec Stretch

    Forearm against doorway, elbow at shoulder height. Step the same-side foot through. 45s per side.

    ChestFront delts

  • Cobra Pose

    Lying face-down, hands under the shoulders. Press the chest up by extending the back. Hips stay on the floor. 30s. Antidote to a long day of crunches and sitting.

    AbsFront deltsChest

  • Downward Dog

    Hands and feet on the floor, hips in the air making an inverted V. Press the heels toward the floor. Pedal the heels alternately for a stronger calf stretch. 45s.

    CalvesHamstringsLatsFront delts

Coach note

Best for shoulders that don't tolerate full bench ROM, or for building lockout strength.