Floor Press with Chains
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
Starting position
End position
How to Do Floor Press with Chains
- 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.
- 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.
- 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.
- Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.
Muscles Worked
Alternatives to Floor Press with Chains
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Dumbbell Floor Press
An intermediate compound powerlifting exercise that works the triceps, using dumbbells.
-
2
Floor Press
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
-
3
Bench Press with Chains
An advanced compound powerlifting exercise that works the triceps, using a barbell.
-
4
Bench Press - Powerlifting
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
-
5
Board Press
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
-
6
Reverse Band Bench Press
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
-
7
One Arm Floor Press
An intermediate compound strength exercise that works the triceps, using a barbell.
-
8
Chain Handle Extension
An intermediate isolation powerlifting exercise that works the triceps.
-
9
Pin Presses
An intermediate compound powerlifting exercise that works the triceps, using a barbell.
-
10
Tate Press
An intermediate isolation strength exercise that works the triceps, using dumbbells.
Frequently Asked Questions
What muscles do floor press with chains work?
Floor Press with Chains primarily works the triceps. The chest and shoulders assist as secondary muscles.
What equipment do I need for floor press with chains?
Floor Press with Chains uses barbell.
Floor Press with Chains: is it suitable for beginners?
Floor Press with Chains is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of floor press with chains?
Dumbbell Floor Press, Floor Press, Bench Press with Chains train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my floor press with chains reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; floor press with chains can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Floor Press with Chains with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.