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.
How to program the Floor Press with Chains
Sets and reps
As a compound movement, the Floor Press with Chains responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Floor Press with Chains is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Floor Press with Chains work?
The Floor Press with Chains primarily targets the Triceps. It also recruits the Chest, Shoulders as supporting muscles.
What equipment do I need for the Floor Press with Chains?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Floor Press with Chains should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
