The Floor Press

The Floor Press – There’s no horizontal pressing lift with more applicability than the floor press. From beginners to advanced powerlifters, the floor press can and should be used by everyone.
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• Lay on the floor inside a squat rack.
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• Position yourself under the bar as you would a normal bench press (eyes below the bar). Keep your feet straight out to remove any use of the lower body. Don’t bend at the knees.
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• Set your shoulders back and down by retracting your scapulae and trying to squeeze them down against your ribs. At the same time, try to raise your sternum as high as possible.
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• Inhale and unrack the bar. Stay tight.
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• Lower the bar in a controlled tempo towards your sternum.
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• As the back of your upper arm (triceps) makes contact with the floor, maintain tension and pause for a moment to get rid of any momentum before pressing up.
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• Press and drive up towards the start position violently, locking out your elbows and maintaining good upper back position and tightness. Imagine pushing yourself away from the bar and into the floor.