Chest
Smith Machine Floor Press
The Smith Machine Floor Press is a strength exercise in a Smith machine for your chest. Share of the load in the Zulta muscle model: mid chest 35%, front delts 15% and lower chest 13%.
How to do it
- Lower the smith machine bar to a hook height you can reach while lying on the floor.
- Lie under the bar with it over your lower chest, knees bent and feet flat.
- Grip the bar slightly wider than shoulder-width and twist it off the hooks.
- Lower the bar until the backs of your upper arms touch the floor.
- Pause briefly, then press back up to straight arms.
Tips
- Set the safety stops a few centimetres above chest height.
- Keep the grip tight during the pause on the floor.
Common mistakes
- Bouncing the elbows off the floor.
- Lying so the bar travels over the neck or stomach.
- Flaring the elbows so they land wide.
Muscles worked by the Smith Machine 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 fixed path removes most stabiliser demand. 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.
Smith Machine Floor Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Smith Machine Floor Press work?
Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.
Is the Smith Machine Floor Press good for beginners?
Yes. The Smith Machine Floor Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Smith Machine Floor Press?
For example the Converging Chest Press, Hammer Strength Chest Press and Machine Chest Press. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Floor Press harder?
Add weight or reps, or move on to the Smith Machine Guillotine Press and Bench 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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