Floor Press : Worthless or Lifting Necessity

My first time in a gym, I had to test my bench press

The gym pecking order is determined by your bench after all, right?  I’d risk life, limb, and shoulders just to see how much I weight I could move.  No technique, no skill work, just young and dumb,

You can see where this is going, I didn’t know what I was doing and had no one to teach my otherwise; not to mention I was an arrogant stuck up teenager who thought I was going to rule the world…. or at least the gym.

Man, that kid had issues.

Decades later, I look back and wish someone had taught me other exercises to further develop and benefit bench press, something like…. The Floor Press!

The Floor Press is a pure upper body push movement that negates the leg drive used in the traditional bench press.

The beauty behind this is that the tension is primarily on the triceps and does not put undue stress on the shoulders.

It is hard to find someone with a big bench press that doesn’t have or had some variation of shoulder trouble.

In order to perform the floor press simply follow these steps:

My first time in a gym, I had to test my bench press.

The gym pecking order is determined by your bench after all, right? 

I’d risk life, limb, and shoulders just to see how much I weight I could move.  No technique, no skill work, just young and dumb.

You can see where this is going, I didn’t know what I was doing and had no one to teach my otherwise; not to mention I was an arrogant stuck up teenager who thought I was going to rule the world…. or at least the gym.

Man, that kid had issues.

Decades later, I look back and wish someone had taught me other exercises to further develop and benefit bench press, something like…. The Floor Press!

The Floor Press is a pure upper body push movement that negates the leg drive used in the traditional bench press.

The beauty behind this is that the tension is primarily on the triceps and does not put undue stress on the shoulders.

It is hard to find someone with a big bench press that doesn’t have or had some variation of shoulder trouble. 

The slim down version to perform the floor press simply follow these steps:

  1. Find some real estate on the floor and place yourself under the bar
  2. Line your eyes up with the bar like a normal bench.  We want a slightly narrow grip as this will help to keep you elbows tucked in.
  3. Press into the bar setting the scapulae (upper back) to stabilize the lift and press the bar up

    The key to success here is to control the bar and not allow your elbows to slam into the floor, flare out, or come in front of the barbell.

    When performing this movement, I prefer not to go over 70% of my traditional bench press max.  Remember this movement is an auxiliary exercise that helps us improve our bench.

    Overall, the floor press is a simply and effective accessory movement that can easily be added into any program.  I give major credit to this exercise helping me to achieve a 400 lbs. bench press and I would recommend any athlete to try it out.

As always I’m here to help!  If you need help with your programming, technique, or general questions about your training don’t hesitate reach out!


 

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