Floor Press for BJJ
The floor press is a partial range bench press performed lying on the floor, limiting the range of motion to protect the shoulders. This shortened range closely mimics the pressing angle used when framing from bottom in BJJ. It is an excellent exercise for grapplers with shoulder sensitivity.
✓ Step-by-Step Instructions
- 1 Lie flat on the floor with a barbell or dumbbells at chest level.
- 2 Set your feet flat on the floor with knees bent.
- 3 Grip the bar at bench press width and unrack if using a barbell.
- 4 Lower the weight until your upper arms touch the floor.
- 5 Pause briefly with arms resting on the ground.
- 6 Press the weight back up to full lockout explosively.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Directly trains the pressing range of motion used when bench pressing out of mount or framing from side control. The limited range protects shoulders that are already stressed from grappling.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Bouncing arms off the floor for momentum
- ⚠ Not pausing at the bottom
- ⚠ Flaring elbows too wide
- ⚠ Losing core engagement
🔄 Variations
- → Dumbbell floor press
- → Kettlebell floor press
- → Single-arm floor press
- → Close-grip floor press
Track Your Floor Press Progress
Log your strength training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Floor Press help my BJJ game? ▼
Directly trains the pressing range of motion used when bench pressing out of mount or framing from side control. The limited range protects shoulders that are already stressed from grappling.
What equipment do I need for the Floor Press? ▼
You will need: barbell. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Floor Press? ▼
The Floor Press is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity. A proper warm-up is required before performing this exercise.