Adiletix - Swiss Bar Floor Press

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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.

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