Floor Press with Chains
Floor Press with Chains is a intermediate-level compound in the powerlifting category that primarily works the triceps. It also recruits the chest and shoulders. It is performed with barbell.
How to do it
- 1Adjust 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.
- 2Begin 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.
- 3Lower 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.
- 4Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For strength: 3–5 sets × 2–5 reps with 2–4 minutes rest. For technique, keep volume moderate and quality high.