Floor Press
The floor press is a horizontal push exercise that primarily trains the pecs and triceps, with the front delts assisting. Equipment: barbell and dumbbells. Suited to intermediate lifters.
- Primary muscles
- Pecs And Triceps
- Secondary muscles
- front delts
- Muscle group
- chest
- Equipment
- barbell and dumbbells
- Movement pattern
- Horizontal Push
- Difficulty
- Intermediate
- Also searched as
- floor presses, barbell floor press, dumbbell floor press
Complete floor press guides
- Proper formFloor Press: Proper Form, Step by StepStep-by-step floor press form guide: setup, execution cues, breathing, tempo, common mistakes and fixes. Safety-first, evidence-aware coaching for lifters.
- Muscles workedFloor Press: Muscles Worked and Best AlternativesWhat muscles does the floor press train, where it fits in a program, and four practical alternatives depending on equipment, injury, or plateaus. Evidence-aware, program-focused guidance.
- Sets and repsHow Many Sets and Reps for the Floor Press?Clear, evidence-informed set/rep/frequency ranges for the floor press by goal (strength, hypertrophy, endurance), progression rules, and when to add weight vs reps.
- Common mistakesThe Most Common Floor Press Mistakes (and How to Fix Them)Avoid common floor press errors that cost strength and risk shoulders. Clear, evidence-aware fixes for elbow flare, sloppy bar path, rebound use, grip width, weak setup, and loading mistakes.
- At-home alternativesFloor Press Alternatives at Home (Minimal Equipment)Practical at-home substitutes for the barbell floor press using dumbbells, bands, or bodyweight. What each preserves, what it loses, and when to train at home vs. go to a gym.
Related exercises
Train the same muscles or the same movement pattern.
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