Floor Press with Chains, starting positionFloor Press with Chains, finishing position
How to Perform
1Adjust 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.
2Begin 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.
3Lower 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.
4Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
