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Swiss Bar Floor Press
- 1 - Place a Swiss bar on the floor or set it low in a rack, then lie on your back underneath it with your knees bent and feet flat on the floor.
- 2 - Grip the neutral handles with your palms facing each other and position the bar over your lower chest or mid-chest.
- 3 - Brace your core, keep your shoulder blades pulled back against the floor, and keep your upper arms angled slightly away from your torso.
- 4 - Unrack or lift the bar to the starting position with your arms extended and wrists stacked over your elbows.
- 5 - Lower the bar in a controlled motion until your upper arms and triceps lightly touch the floor; pause briefly without relaxing tension.
- 6 - Press the bar back up by driving through your chest and triceps until your elbows are fully extended but not forcefully locked out.
- 7 - Repeat for the desired number of repetitions while keeping your shoulders stable and your hips on the floor.
