Chest · Chest press
Cable Floor Press
The Cable Floor Press mainly trains your chest. Also working: triceps and front delts.
Both cables
Stable
How to do it
- Lie on your back on a mat between the towers, knees bent, feet flat
- Grab the handles, upper arms resting on the floor about 45° from your body
- Press straight up and bring your hands together at the top
- Lower until your upper arms briefly touch the floor
Coach’s tip
A bench press without the bench: the floor absorbs the counterforce and limits the range: easy on sensitive shoulders. Line your shoulders up exactly with the pulleys, or the cables will drag you toward your head or your feet.
Setup
Pulley
Both pulleys at the bottom
Grip
Single handles
Load
Both cables
Needs two cable towers
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (chest press). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cable Floor Press work?
Mainly the chest. The triceps and front delts help.
How do I set up the cable machine for the Cable Floor Press?
Pulley: Both pulleys at the bottom. Grip: Single handles.
Can I do the Cable Floor Press on a single cable tower?
Not like this. The Cable Floor Press needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as Dumbbell Bench Press and Single-Arm Cable Bench Press instead.
What can I do instead of the Cable Floor Press?
For the same movement: Cable Bench Press, Dumbbell Bench Press and Single-Arm Cable Bench Press. In DCFT you swap with one tap.
DCFT
The Cable Floor Press in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.