Cheers, BC. But I see your point, thanks. However, the floor press is special because even though it’s a partial exercise, you will typically use less weight when compared with the bench press. is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to How to do Floor Press with proper form and technique. They will also be more active if you choose to have more of an elbow tuck, where the elbows are placed in front of the barbell. Here’s how I would program the floor press over a 6-week program. also participates in affiliate programs with Bluehost, Clickbank, CJ, ShareASale, and other sites. Hi! 1 – Barbell Floor Press. This variation is used more with football players or combat athletes as these sports require athletes to develop strength and power in a close hand position. Use these benefits to determine whether the floor press is something that you should implement into your training program. The dumbbell floor press can be used if you don’t have access to a squat rack to set up the barbell variation. If you have longer arms, the floor press will activate your shoulder muscles to a larger extent. You can expect to do 5-10% less weight on the floor press vs bench press. What this means is that you’re only working a specific segment of the movement. Bend knees and place feet flat on ground. If you train the floor press for a substantial amount of time and then return to the regular bench press, your strength should have increased. The floor press is similiar to the Larsen Press. I would suggest having a slight elbow tuck during the floor press, unless for some reason you purposely wanted to use this exercise to target your chest muscles. The floor press should not replace the bench press because the floor press is only a partial range of motion. Just ditch the bench and instead set up on the floor to limit the range of motion. I’m Avi Silverberg and this is the place where my friends and I nerd out about powerlifting technique. In this case, the focus is on the mid-range and lock-out portion. There are several benefits to the floor press, which we’ll discuss in this article. There are 7 benefits to performing the floor press. Just like any other bench press variation, you’ll want to ensure that your shoulder blades are pulled ‘back’ and ‘down’ in order to stabilize the smaller muscles in your shoulder. Give this two-a-day training approach a try for fast, and massive gains. Depending on how many times per week you bench press, I would use the floor press on your second bench press day within your training split. You need to bring the barbell down with control, and if you don’t, then your elbows will smash onto the floor causing a lot of discomfort. Slowly lower the barbell until your elbows are resting on the ground. Mind you, I didn't actually bench when I did have a barbell (Sorry Doc). Extend arms upward, keeping the elbows locked. This site is owned and operated by Rather, I would use the floor press to compliment your other pressing movements within your overall training program. As a result, you need to practice decelerating the barbell on the way down rather than relying on the rebound that you get from ‘bouncing’. The floor press has several benefits, including being able to prioritize the mid and top-end range of motion, allowing the shoulder joint to experience less strain, and increasing elbow extensor strength. Here’s how you should set up the floor press: You’ll need a squat cage for this exercise. While you certainly want to master how to use a bench press arch and proper leg drive while lifting, during the floor press you’re trying to limit the contribution of these techniques in order to make the lift harder. Work on crafting lean muscle and upping your strength. While the floor press is used to develop a stronger lockout, it can equally be used to break through sticking points in the mid-range of motion. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, is part of A360 Media LLC Fitness & Health Network. Additionally, your chest will be more active if you choose to heave your elbows directly stacked underneath of the barbell rather than have a slight elbow tuck. Slowly lower the dumbbells (or barbell), letting your elbows touch the ground softly. The floor press is an upper-body pressing movement that mimics the range of motion of a bench press. As a result, you’ll only be working the top-end range of motion, and the bottom-end portion of the lift will not be worked. What's a Floor Press? The key with a barbell is to lower it slowly to the ground. As such, the entire movement is focused on the top-half to the top-third range of motion, which is the exact portion of the lift that needs to be prioritized if you struggle to lock your elbows at the top of the lift. This is because the floor press removes two important elements of your bench press technique, which are the bench press arch and leg drive. Thank you for clarifying. However, don’t let your hands or lats relax. The floor press will incorporate the major pressing muscle groups, including: While the chest is the least active muscle group in the floor press, it’s still used as a prime mover.

barbell floor press

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