Exercise name: Floor Press

Exercise description:

• Lie on your back with your feet on the ground.

• Hold an ammo can barbell with both hands, or hold one dumbbell in each hand.

• Start with the weight at your chest and both upper arms and elbows on the ground.

• Press the weight straight up until both arms are fully locked out. That is 1 rep.

• Lower the weight until both upper arms and elbows touch the ground, then press again.

Technique that must be performed to count: Your back stays on the ground. Both upper arms and elbows must touch the ground at the bottom. Both arms must finish fully locked out at the top.

How to fail the technique: If you drop the weight, the rep does not count. If either arm does not finish fully locked out, the rep does not count. If either upper arm or elbow does not touch the ground before the press, the rep does not count.

# of repetitions before shooting: 8 floor presses with an ammo can barbell or a pair of dumbbells.

Casual division modifier: Less weight.

Exercise equipment needed: Ammo can barbell or a pair of dumbbells. Recommended weight: 75 lb barbell or about 30–35 lb dumbbells each for Hardcore; 45–50 lb barbell or about 20 lb dumbbells each for Casual.

Note: Use the weight closest to the listed load. On ammo can barbells, the number on the cans is the total weight of the bar.