Floor Press
Pressing from the floor limits the ROM and spares the shoulder joints. It works mainly the chest and front deltoid, with help from the triceps.
In Flawless, a man aged 23–39 reaches Gold, the third of eight ranks, at 1.2× bodyweight (95 kg at 80 kg). For a woman it is 0.85× (50 kg at 60 kg).
How to do Floor Press
- Lie on the floor under a bar set on low pins or handed to you, knees bent or legs straight, shoulder blades pulled together.
- Grip a little wider than shoulder width and hold the bar over your chest with straight arms.
- Lower the bar with control until the upper arms touch the floor, and pause there for a moment without relaxing.
- Press back up from the dead stop while exhaling; the floor cuts the bottom of the range, which spares the shoulders and hits the triceps.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Chest | Pectoralis major |
| Primary | Front deltoid | Deltoideus anterior |
| Secondary | Triceps | Triceps brachii |
Muscle data from StrengthLog.
Why do it
- Mass and strength across the whole chest
- Stronger lockout on every press
- Carries over to overhead work and dips
Strength standards for Floor Press
| Rank | Men | Women | Man, 80 kg | Woman, 60 kg |
|---|---|---|---|---|
| Bronze | start | start | – | – |
| Silver | 0.8× | 0.55× | 65 kg | 32.5 kg |
| Gold | 1.2× | 0.85× | 95 kg | 50 kg |
| Platinum | 1.6× | 1.1× | 127.5 kg | 65 kg |
| Diamond | 2× | 1.4× | 160 kg | 85 kg |
| Obsidian | 2.5× | 1.75× | 200 kg | 105 kg |
| Painite | 3× | 2.1× | 240 kg | 125 kg |
| Antimatter | 4× | 2.8× | 320 kg | 167.5 kg |
Ratios are one-rep max ÷ bodyweight for ages 23–39; kilograms are rounded to 2.5 kg.
Flawless takes your best set of Floor Press, estimates your one-rep max with the Brzycki formula (reps are capped at 12) and divides it by the bodyweight in your profile, so you never have to test a true max. Women’s limits are 30 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
Similar exercises
Questions
What muscles does Floor Press work?
It works mainly the chest and front deltoid, with help from the triceps.
How do you do Floor Press?
Lie on the floor under a bar set on low pins or handed to you, knees bent or legs straight, shoulder blades pulled together. Grip a little wider than shoulder width and hold the bar over your chest with straight arms. Lower the bar with control until the upper arms touch the floor, and pause there for a moment without relaxing. Press back up from the dead stop while exhaling; the floor cuts the bottom of the range, which spares the shoulders and hits the triceps.
What is a good Floor Press for my bodyweight?
In Flawless, Gold starts at 1.2× bodyweight for men aged 23–39 and 0.85× for women, Diamond at 2× and 1.4×. For an 80 kg man that is a 95 kg and a 160 kg one-rep max.
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