LiftSetsLiftSets / Exercises / Floor Press with Chains
Floor Press with Chains
Works the triceps. Helped by the chest, shoulders.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
tricepschestshoulders
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 1-5 |
| Muscle size | 5-8 |
| Endurance | 8-12 |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | barbell |
|---|---|
| Level | intermediate |
What to think about
- Upper arm touches the floor, no bounce.
- Wrist stacked over the elbow.
- Press straight up.
How to do it
- Adjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates.
- Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together, pull the bar off of the hooks.
- Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so. Ensure that you tuck your elbows throughout the movement. Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight.
- Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.
Other exercises for the triceps
- Bench Dips
- Bench Press - Powerlifting
- Bench Press with Chains
- Cable Lying Triceps Extension
- Cable One Arm Tricep Extension
- Cable Rope Overhead Triceps Extension
- Close-Grip Barbell Bench Press
- Close-Grip EZ-Bar Press
Track it in LiftSets
Log floor press with chains with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store