Bench Press Without a Bench: The Floor Press Guide

by Bill Starr

The bench press is the most popular upper-body exercise in the gym — but what happens when you do not have a bench? Whether you are training at home with minimal equipment, working out in a hotel gym, or dealing with a shoulder injury that makes the flat bench uncomfortable, the floor press gives you a legitimate substitute that builds the same pressing muscles.

Bill Starr consistently argued that the pressing muscles — pectorals, anterior deltoids, and triceps — respond to any loaded pressing pattern. The floor press narrows the range of motion at the bottom, which takes stress off the shoulders while still loading the triceps through the lockout phase. For Starr's full no-bench program using inclines and dips, see Banish the Bench. For overhead pressing technique, see The Press, Part 1.

Floor Press Technique

Setup: Lie flat on the floor with knees bent and feet planted. Grip the bar slightly wider than shoulder-width. Retract your shoulder blades and drive them into the floor.

Execution: Lower the bar until your upper arms touch the floor. Pause for a one-count — this eliminates the stretch reflex and makes every rep harder off the floor. Press the bar to lockout. The reduced range of motion means you can handle approximately 85–90% of your normal bench press weight.

Programming: Use the floor press as your primary pressing movement on training days. Three to four sets of five repetitions works well for strength. For volume days, work up to five sets of eight. Add weight each session just as you would on any primary lift.

Variations

Dumbbell floor press: Allows each arm to work independently, correcting strength imbalances. Start conservatively — stabilizing dumbbells on the floor requires more control than a barbell.
Close-grip floor press: Shifts emphasis to the triceps. Use a shoulder-width grip and keep your elbows tight to your torso throughout the movement.
Pause floor press: Hold the floor pause for two to three seconds instead of one. This builds starting strength off the bottom and is especially useful for lifters who struggle off the chest in the regular bench press.

When to Use the Floor Press

Home gym without a bench or rack
Shoulder rehab — the reduced range of motion lets you press without aggravating an injured shoulder
Breaking through a bench press plateau by overloading the lockout
Supplementing your main bench press programming with an accessory movement

For general dumbbell pressing workouts, see Starr's Fool-Proof Dumbbell Training. For the full Big Three program including the bench press, see The 5×5 Program.

Last updated: August 2026 · Edited presentation of Bill Starr's published methodology — not newly written by Bill Starr.