# Resistance Band Floor Press

A chest press lying on the floor, with a resistance band running under your upper back and a handle in each hand. The floor stops your elbows, which shortens the range. Trains the chest and triceps.

- Beginner · Compound
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/floor-cable-resistance-band-press/video/male.mp4
- HTML: https://seto.fit/exercises/resistance-band-floor-press/

## Muscles worked

- Mid chest: 9/10
- Triceps: 7/10
- Front delts: 5/10
- Serratus anterior: 3/10

## How to do the Resistance Band Floor Press

1. Lie on your back, knees bent, band under your upper back.
2. Handles at chest level, upper arms resting on the floor.
3. Press the handles straight up until your arms are fully extended.
4. Slowly lower until your upper arms touch the floor, then pause briefly.

### Full technique — 7 steps

1. Lie on your back on the floor with knees bent and feet flat.
2. Run the band under your upper back and hold a handle in each hand.
3. Rest your upper arms on the floor with elbows bent, forearms vertical, and handles at chest level.
4. Tighten your stomach and keep your shoulders down and back before pressing.
5. Press the handles straight up until your arms are straight over your shoulders.
6. Lower the handles under control until your upper arms touch the floor.
7. Pause briefly on the floor, then press again.

## Common mistakes

- Letting elbows slam the floor
- Elbows flaring straight out
- Uneven arm extension between sides
- Wrists bending back excessively
- Band sitting too low on the back

## Form cues

- Keep forearms vertical
- Keep wrists straight
- Keep shoulders down and back
- Straighten arms fully
- Pause on the floor

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Side to Side Push-Up](https://seto.fit/exercises/side-to-side-push-up/), [Outdoor Chest Press](https://seto.fit/exercises/outdoor-chest-press/)
- **Weight plates**: [Weighted Push-Up](https://seto.fit/exercises/weighted-push-up/), [Deficit Push-Up](https://seto.fit/exercises/deficit-push-up/)
- **Medicine ball**: [Lying Medicine Ball Chest Press](https://seto.fit/exercises/lying-medicine-ball-chest-press/)
- **Dumbbells**: [Dumbbell Bench Press](https://seto.fit/exercises/dumbbell-bench-press/), [Single Arm Dumbbell Bench Press](https://seto.fit/exercises/single-arm-dumbbell-bench-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Resistance Band Floor Press — Beginner**
- Harder: [Resistance Band Standing Chest Press](https://seto.fit/exercises/band-standing-chest-press/) — Beginner
- Harder: [Resistance Band Push-Up](https://seto.fit/exercises/resistance-band-push-up/) — 75% of bodyweight

## Quick answers

### What muscles does the Resistance Band Floor Press work?

Primary: Mid chest 9/10. Also works: Triceps 7/10, Front delts 5/10, Serratus anterior 3/10.

### When should I do the Resistance Band Floor Press in a workout?

Accessory. Goes after the main lifts. ≈ 5 min with rest.

### How many sets and reps of the Resistance Band Floor Press?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Resistance Band Floor Press?

No equipment: Side to Side Push-Up, Outdoor Chest Press. Weight plates: Weighted Push-Up, Deficit Push-Up. Medicine ball: Lying Medicine Ball Chest Press. Dumbbells: Dumbbell Bench Press, Single Arm Dumbbell Bench Press.

### What is a harder version of the Resistance Band Floor Press?

Resistance Band Standing Chest Press (Beginner), Resistance Band Push-Up (75% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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