Close-Grip Floor Press

Triceps, ChestBarbell or Dumbbells

A close-grip bench press variation done on the floor to hit the triceps and chest. The reduced range of motion protects your shoulders while letting you safely build lock-out strength with moderate weights.

How to do it

1Lie on the floor with your knees bent and grab the barbell or dumbbells with a shoulder-width grip.

2Pinch your shoulder blades together, pull your shoulders down, and brace your upper back against the floor.

3Lower the weight smoothly, keeping your elbows tucked close to your torso until your triceps touch the floor.

4Pause briefly at the bottom without letting your muscles lose tension.

5Press the weight back up under control until your arms are fully extended.

Common mistakes

Gripping too narrow strains your wrists and forearms.

Banging your elbows onto the floor causes joint impact—touch down lightly.

Flaring your elbows out takes work off the triceps and increases shoulder injury risk.

Breathing

Inhale as you lower the weight and exhale as you press it back up.

Make it harder or easier

To make it easier, switch to dumbbells and drop the weight. To make it harder, add a 1–2 second pause when your arms touch the floor.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.