Floor Press (Trap Bar)

A pressing exercise performed while lying on the floor with the trap bar, reducing range of motion and shoulder stress while building upper body pressing strength.

Instructions

1. Lie flat on your back on the floor with knees bent and feet flat.
2. Position the trap bar across your chest, gripping both handles with a neutral grip.
3. Keep your elbows at roughly a 45-degree angle from your body.
4. Press the bar away from your chest until your arms are nearly fully extended.
5. Lower the bar back down until your elbows touch the floor.
6. Pause briefly and repeat for the desired number of repetitions.

Tips

• The floor reduces range of motion, making this easier on the shoulders than a bench press.
• Keep your lower back relatively flat against the floor.
• The neutral grip is comfortable and allows for heavy loading.
• This variation is excellent for building pressing strength with reduced joint stress.
• Full elbow contact with the floor removes elastic rebound, increasing difficulty.