Floor Press with Chains
Trains the Triceps.
- Equipment
- A barbell and chains
- Mechanic
- Compound
- Force
- Push
- Level
- Intermediate
How to do it
- Hang a chain from each end of the barbell so part of each rests on the floor at the bottom.
- Set the bar in a rack low enough to reach lying on the floor, or have it handed to you.
- Lie on your back with your knees bent or your legs straight.
- Take an overhand grip a little wider than your shoulders and unrack the bar.
- Lower until your upper arms touch the floor and pause.
- Press back up from the dead stop, taking on chain as you rise.
Common mistakes
- Combining a shortened range and unloaded chains and keeping your bench weight. The floor removes the bottom and the chains remove weight down there too, so the bottom is much lighter than it looks and the top is not.
- Bouncing the elbows off the floor. The pause is what the floor is for.
- Setting the chains so short they never reach the ground. With the range already shortened, chains that stay hanging do nothing at all.
- Flaring the elbows. The floor gives the elbow nowhere to go once it lands, and a wide elbow meeting the floor under load is the position to set up against.