Floor Press with Chains

How to do the Floor Press with Chains

1. 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.
2. 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.
3. 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.
4. Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.

Muscles worked

Role	Muscles
Primary	triceps
Secondary	chest, shoulders
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bench Dips Bodyweight Close-Grip Push-Up off of a Dumbbell Bodyweight Dips - Triceps Version Bodyweight Dumbbell Floor Press Dumbbell Incline Push-Up Close-Grip Bodyweight Push-Ups - Close Triceps Position Bodyweight

Easier than the Floor Press with Chains

Same movement pattern, lower entry difficulty — work up from here.

Bench Dips beginner · Bodyweight Close-Grip Barbell Bench Press beginner · Barbell Close-Grip Dumbbell Press beginner · Dumbbell

Harder than the Floor Press with Chains

Bench Press with Chains expert · Barbell

Common questions

What muscles does the Floor Press with Chains work?

The Floor Press with Chains primarily works the triceps, with the chest and shoulders as secondary movers. Bench Press - Powerlifting, Bench Press with Chains, and Board Press train the same muscle, across 9 equipment types.

What equipment do you need for the Floor Press with Chains?

A Barbell. Without a barbell, Bench Dips, Close-Grip Push-Up off of a Dumbbell, and Dips - Triceps Version train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Floor Press with Chains suitable for beginners?

It is rated intermediate. Start with Bench Dips, Close-Grip Barbell Bench Press, and Close-Grip Dumbbell Press and work up.

Where should the Floor Press with Chains go in a workout?

Early — the Floor Press with Chains is compound, working 3 muscle groups, so run it first or second while you are fresh.

Similar exercises

Bench Press - Powerlifting Barbell Bench Press with Chains Barbell Board Press Barbell Dumbbell Floor Press Dumbbell Floor Press Barbell Pin Presses Barbell