Think you’ve got to go to a weights room to build a seriously strong upper body? Think again. You can work those pecs, triceps and biceps from the comfort of your own home, thanks to the trusty floor press.

So, what exactly is a floor press and what muscles does it work?

A floor press is what it says on the tin: lying on the floor, pressing weights up into the sky. It’s a very simple, very effective, but also a potentially dangerous move if you lose a grip on those weights. In gyms, you might have someone spotting you when you do heavy chest presses but at home, the chances are that you won’t so it’s really important that you only lift as much as you’re comfortable with. Floor presses are great because:

• Upper body workout: targets the lats, traps, pecs, core, arm muscles.
• Adaptable: start light and progress the weight as you see fit. As you get stronger, you’ll be able to progress a long way.
• Lower chance of injury: despite the warning above, being on the floor has some advantages. You can’t over-extend your back or put your body weight in the wrong place. You’re less likely to injure your shoulders than when performing a shoulder press. The floor keeps you stable so as long as you only lift as much as you’re really able, floor presses are a good, low-impact move.

Floor presses are great for building serious upper body strength while having support all along your back.