Close-Grip Floor Press

Targets the triceps.

There are two ways of executing a close-grip floor press–with your legs straight or with your legs bent.

Close-grip floor press with your legs straight: The length of your wrist to your arm is the height of the barbell to the ground. Lie on the ground, facing the sky with your legs straight. The bar of the barbell lines up with your eyes. Your hands are at a shoulder width distance from each other. Your arms are straight. Externally rotate your shoulders. Don’t lift your hips. Pause. Bend your arms and descend the bar to below your chest. Your elbows aren’t flared out. Your triceps slightly make contact with the ground. Pause. Rapidly return to the starting position.

Close-grip floor press with your legs bent: The length of your wrist to your arm is the height of the barbell to the ground. Lie on the ground, facing the sky with your legs bent. The bar of the barbell lines up with your eyes. Bring your heels close to your glutes. Your hands are at a shoulder width distance from each other. Your arms are straight. Externally rotate your shoulders. Don’t lift your hips. Pause. Bend your arms and descend the bar to below your chest. Your elbows aren’t flared out. Your triceps slightly make contact with the ground. Pause. Rapidly return to the starting position.

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