Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the floor press with chains, including tips, variations, and the muscle groups it targets.
Instructions
- 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. for best results.
- 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. for best results.
- 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. for best results.
- Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so. for best results.
Related Muscle Groups
- Triceps
See exercises for Triceps · Learn about the Triceps - Chest (secondary)
See exercises for Chest · Learn about the Chest - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders