Triceps
Close Grip Floor Press
The Close Grip Floor Press is a strength exercise with a barbell for your triceps. Share of the load in the Zulta muscle model: mid chest 27%, triceps (lateral head) 15% and front delts 13%.
How to do it
- Lie on the floor inside a rack with the bar set low enough to reach with bent arms.
- Bend your knees with feet flat and grip the bar about shoulder-width.
- Unrack the bar and hold it over your shoulders with straight arms.
- Lower the bar until your upper arms rest on the floor, elbows close to your sides.
- Pause briefly, then press back up to straight arms.
Tips
- Let the upper arms touch the floor softly, do not crash them down.
- Keep the forearms vertical so the triceps finish the press.
Common mistakes
- Bouncing the elbows off the floor.
- Flaring the elbows so the upper arms land wide.
- Letting the bar drift toward the face.
Muscles worked by the Close Grip Floor Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A narrow grip or lockout range raises triceps demand (Lehman 2005). Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Close Grip Floor Press alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
- Close Grip Bench Press
- Close Grip EZ Bar Press
- Close Grip Dumbbell Press
- Smith Machine Close Grip Bench Press
Similar exercises
Frequently asked questions
What muscles does the Close Grip Floor Press work?
Mainly the mid chest and triceps (lateral head). The front delts, upper chest, triceps (medial head), lower chest and triceps (long head) assist.
Is the Close Grip Floor Press good for beginners?
The Close Grip Floor Press is rated intermediate. If you are new, learn the Close Grip Bench Press first and build up from there.
What is a good alternative to the Close Grip Floor Press?
For example the Board Press, Close Grip Bench Press and Smith Machine Close Grip Bench Press. They train mostly the same muscles, some with different equipment.
How do you make the Close Grip Floor Press harder?
Add weight or reps, or move on to the Cambered Bar Bench Press and Spoto Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
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