Push
Floor Press
What it works
Mainly: Chest, Triceps. Also: Front delts.
Setup
Lying on the floor with knees bent, bar or dumbbells over the chest.
How it goes
Lower until your upper arms touch the floor, pause for a beat, then press. The floor caps the range and takes the stretch off the shoulder.
Two things people get wrong
- Bouncing the elbows off the floor to start the press.
- Treating the touch as optional and cutting the rep short.
If the kit’s busy
Bench press with a two-board or a paused rep at chest height.
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.