Floor Press

Move · Resistance Training · Movement, Typed Supps

The floor stops your arms before the chest reaches full stretch, so every repetition starts from a dead stop with no bounce and no help from your legs.

Stage by stage

Set-up (Range truncated at the floor): Elbow contact limits shoulder extension, removing the deepest and most stretched portion of the press.
At the bottom (Stretch reflex eliminated): The dead-stop pause removes the elastic contribution, so the concentric begins from a genuinely still position.
During the press (Triceps share rises): Past roughly ninety degrees of elbow flexion the triceps carry more of the moment, with no arch or leg drive to assist.
Weeks later (Lockout-specific strength): Gains concentrate in the top third, which transfers to lifters whose bench fails at lockout rather than off the chest.

Muscles trained

Primary: chest
Secondary: biceps, shoulders, triceps

Intensity

6 METs (Resistance training (weight lifting, free weight, nautilus or universal), power lifting or body building, vigorous effort (Taylor Code 210)).

Time to effect

Weeks: Lockout strength improves noticeably as the shortened, triceps-heavy range becomes familiar.
Months: That extra lockout strength and triceps mass tend to carry over directly into a stronger full-range bench press.

Related supplements

Creatine Monohydrate

Common myth

"Floor press is just a shorter bench press, so it's a waste of time." In reality: The shortened range is the point, not a flaw. Removing the bottom portion of the lift shifts emphasis onto the lockout and triceps specifically, making it a useful accessory for lifters whose bench stalls near the top rather than off the chest.