Floor Press with Chains
A barbell floor press with chains draped over the sleeves, pairing the short, shoulder-friendly floor range with resistance that grows toward lockout. Built for explosive triceps and lockout power.
Primary muscles
- Triceps
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Sets
- 5–6
- Reps
- 3–5
- Rest
- 90–180s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on the floor inside a power rack with the bar on low hooks above your chest and a chain draped over each sleeve, clear of the plates.
Pull your shoulder blades together and unrack the bar over your chest.
Lower the bar toward the bottom of your chest with elbows tucked, letting the chains settle onto the floor.
Stop when your upper arms touch the floor and pause without relaxing.
Press the bar up as fast as possible, keeping bar, wrists and elbows in line to lockout.
Breathing: Brace before lowering and hold it through the pause, exhale near the top.
Coaching tips
Tuck the elbows
Dead stop on the floor
Explode to lockout
Common mistakes
Slamming or bouncing the elbows
Chains draped onto the plates and tangling
Letting the bar drift toward the face
Safety notes
Set up in a rack with the safety pins just above chest height so a failed rep can be dumped.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.