Step 1: Set your hooks or supports up in a power rack or squat stand so that you can easily unrack the barbell and be in position to perform the press while lying on the floor.
Step 2: After loading the weights, lie on the floor with your spine in a neutral position. Position yourself on the floor so that the bar is directly over your eyes. Keep your legs on the floor, pinch your shoulder blades together and make sure your traps and upper back remain tight. When grasping the bar, wrap your thumbs around the bar and make sure your palms are facing forward.
Step 3: Keeping your elbows tucked, inhale and then unrack the weight, also ensuring your wrists remain in a neutral position. While keeping your air in, lower the weight in a controlled motion with the bar in line with your mid-to-lower chest until your triceps touch the floor.
Step 4: Pause for a split second, then press the weight back up in a straight line to its original starting position until your arms are locked out, exhaling only once the rep is completed. Keep your back and legs on the floor throughout this movement, while also making sure your shoulder blades are pushed together and your elbows are tucked.
Step 5: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then rack the weight in a controlled manner.
Benefits:
The floor press is an excellent and ideal movement for developing your pressing muscles because you cannot use any leg drive.
The floor press is also an extremely beneficial exercise for working through sticking points in the bench press, from midpoint to lockout.
It can also help with strength off your chest because you are strengthening your pressing muscles.
With a more limited range of motion than a normal bench press, it allows the lifter focus on the top of the movement, which strengthens lockout and hammers the triceps.
It is also a great chest-building exercise because the majority of the work is done in the pec-building portion of the press.
Additionally, the floor press is a great movement for lifters who have shoulder problems because of the range of motion during the lift and the more stable surface (the floor).
Variations: DO WE WANT TO INCLUDE THESE?
Knees bent, feet on floor
Different bars (swiss bar, fat bar, etc.)
Close Grip
Don’t wrap the thumb to hit tris more
Adding chains
Rep Ranges: DO WE WANT TO INCLUDE THESE?
For muscle-building, 3 sets of 8-12 reps
For strength-building, 3-5 sets of 3-5 reps
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Attach a single handle to the top pulley of both cable attachments and then stand in the middle of the cable machine. Firmly grasp each handle with your palms facing each other. Step 2: While standing in the middle, take a slight step forward (it doesn’t matter which foot) and slightly bend your torso forward from the waist....
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