Barbell floor press close grip

What close grip floor press trains

The close grip floor press emphasises triceps with supporting chest and shoulder work. The close grip and shorter range concentrate effort on the triceps.

Primary mover

The triceps brachii does the most work, particularly the lateral and medial heads. The lockout portion of the lift demands maximum tricep engagement. The shorter range of motion compared to bench press places more relative demand on the triceps.

Supporting muscles

The chest (pectoralis major) works but with less involvement than wider grip pressing. The anterior deltoid assists with the press. The forearms grip the bar throughout. The compound nature trains multiple muscles but with triceps dominance.

Reduced lat involvement

Unlike bench press, the floor press requires less lat tension since the floor stabilises the back. Some trainees find this freeing. Others miss the lat involvement. Both are valid responses to the different mechanics.

Setup and execution

Close grip floor press setup mirrors bench press with adjustments for the floor position.

Starting position

Lie on the floor with the barbell in a power rack at appropriate height. Grip the bar with hands shoulder width apart or slightly closer. Position the bar over the lower chest. Feet can be flat on floor or knees bent depending on preference.

The unrack and press

Unrack the bar carefully or have a spotter assist. Lower the bar to the lower chest until the elbows touch the floor. Pause briefly. Press the bar back to lockout. Maintain control throughout. The pause at the floor matters for the lift.

Elbow position

Keep elbows tucked toward the body (about 45 degrees from torso) rather than flaring out. The tucked position emphasises triceps and protects shoulders. Excessive flaring reduces tricep involvement and increases shoulder stress.

Common mistakes

Using too much weight forcing partial reps. Bouncing the elbows off the floor. Excessive elbow flare. Inadequate pause at the bottom. Lifting the hips off the floor. Most issues come from rushing or overloading the movement.

How to use close grip floor press

Close grip floor press has specific programming applications worth knowing.

For lockout strength

The shorter range of motion targets the lockout portion of pressing. Bench press trainees with lockout weakness benefit substantially. 3 to 5 sets of 3 to 6 reps with heavy weight builds lockout power effectively.

For tricep mass

Higher rep work (6 to 10 reps) drives tricep hypertrophy through the close grip and reduced chest involvement. 3 to 4 working sets work well. The combination of compound loading and tricep emphasis suits muscle building.

When shoulders are limited

Trainees with shoulder injuries that prevent bench press often tolerate floor press well. The reduced range of motion limits shoulder stress. The floor press provides pressing volume when bench press is unavailable.

Frequency considerations

Once or twice weekly works well. The compound nature requires recovery. Programming with other heavy pressing should consider total weekly volume. Avoid pairing with bench press on the same day for most trainees.

Keep training

For similar movement, our Close Grip Bench Press covers the full range version. Dumbbell Floor Press covers the dumbbell variation. And Best Tricep Exercises for Strength covers strength focused programming.