How to do a Floor Press with Resistance Bands

    The bench press is an iconic chest exercise, but it can also be moved to the floor and completed as a floor press. While the floor press does have a smaller range of motion it’s still a great exercise to target your chest. This resistance band variation is great as a warm up to activate your pecs or as part of a low equipment workout. 

    How to do a Floor Press with Resistance Bands

    1. Lie down on the floor, place the resistance band behind your shoulders and take a handle in each hand. 
    2. Bend your knees so they are raised but your feet are flat to the floor. 
    3. Position your arms so the back of your upper arm (tricep area) is on the floor and your knuckles are facing the ceiling.
    4. Slowly push upwards, squeezing your chest as you go. 
    5. Once your arms are fully extended, bend your elbows to return to the strat position of your upper arms touching the floor. 
    6. Repeat this for the desired sets and reps. 

    Muscles Used

    The floor press uses the pectorals (pecs), anterior deltoids (front delts) and triceps. However, unlike a bench press it does recruit a bit more from the delts and triceps. This is due to the shorter range of motion of the exercise. 


    The exercise can be performed with dumbbells or a barbell instead of a resistance band. 

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    About the Author

    Charlotte Wilson
    My name is Charlotte Wilson and I am a writer specialising in fitness and nutrition. I am extremely passionate about both of these things due to personal experiences. I have had a significant weight loss journey which also helped me to build a healthy relationship with food and exercise, which is something I now aim to share through my writing. I want my articles to help others build a healthy relationship with food and exercise and step away from yoyo dieting, diet fads and unsustainable exercise. I am a big believer in eating food to fuel you that you enjoy, but making sure it is still nutritious, and doing exercise that makes you feel good physically and mentally.

    asante Wellbeing does not provide medical advice, diagnosis, or treatment. Any information published on this website or on our branded channels is not intended as a substitute for medical advice. You should always consult a medical professional who can advise you on your own circumstances.


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