Take a look at my article on 9 Highly Effective Bench Press Alternatives. The floor press is used to increase lock-out strength in the bench press, with a focus on shoulder and tricep development. Barbell Floor Press. The floor press you’ve come to know and love, but performed with dumbbells instead of a barbell. In the absence of the arch and leg drive, the upper body is challenged to a greater extent. You’ll have the chest most active as you bring the bar down, as it has a role in stabilizing the bar path and decelerating the barbell before your elbows hit the floor. 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. This site is owned and operated by PowerliftingTechnique.com. I wrote an entire article on the swiss bar bench press. Slowly lower the barbell until your elbows are resting on the ground. How to do Floor Press with proper form and technique. 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. This is why you need to train both the bench press and floor press, either by rotating the exercises over consecutive training programs or by adding in both movements within the same training program. While the shoulder muscles are quite active during the floor press, the shoulder joint doesn’t have a large range of motion to go through. 9 Highly Effective Bench Press Alternatives, 5 Tricks To Bench Pressing With Long Arms, Can You Deadlift In Squat Shoes? Each shoulder injury is different though, and you’ll want to make sure to seek proper medical advice if you’re injured or feel shoulder pain. 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. 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. What is the floor press? Imagine you are completing a normal bench press – lowering the bar to your chest and pulling your scapula together in the process. Your information has been successfully processed! I would not substitute the floor press with a bench press. This will ensure additional stability through your torso, and it will make it easier to hold your shoulder position. Mind you, I didn't actually bench when I did have a barbell (Sorry Doc). PowerliftingTechnique.com also participates in affiliate programs with Bluehost, Clickbank, CJ, ShareASale, and other sites. As such, the muscles in your upper body have to work harder to stabilize the movement. There are a few other floor press variations that you can implement depending on whether you want to target more or less of your triceps, or your specific lifting goals. 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. What makes the floor press unique is that instead of lying flat on a bench press, you will lay flat on the floor with either your legs bent or straight. Repeat for prescribed number of reps. 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In this case, the focus is on the mid-range and lock-out portion. Raise the bar up overhead, bringing it above your chest with arms fully extended. The floor press is considered a ‘partial range of motion’. Most people will pause in this position for 1-2 seconds before driving the barbell back to the starting position. 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. At one time lifters attacked the lift with gusto, putting up some impressive … When you use the swiss bar during the floor press your hands will be in a neutral position, which will cause your elbows to tuck more while pressing. Most exercises that incorporate a partial range of motion, such as the boarded bench press, allow you to lift more weight than you normally would be able to. I would recommend the floor press to beginner, intermediate, and advanced lifter in order to develop top-end strength, power, and hypertrophy. Rather, I would use the floor press to compliment your other pressing movements within your overall training program. When you feel your elbows on the floor, pause for 1-2 seconds. Set up the pins low since you’ll need to be able to grab the barbell while you lay on the floor. Because the floor press reduces the range of motion to only focus on the lockout portion, the triceps are highly active in this variation. It’s been demonstrated that a grip that is shoulder-width apart will recruit the triceps 2X as much when compared with a grip that is double the distance (Lehman, 2005). Here are some other frequently asked questions that I receive when it comes to floor pressing: While the floor press does activate the chest as you bring the barbell down to the floor, the pec recruitment is minimal compared with the regular bench press. The floor press should not replace the bench press because the floor press is only a partial range of motion. Work on crafting lean muscle and upping your strength. The floor press starts with you lying on the floor. 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. Therefore, if you want to take the chest and shoulders out of the movement altogether, use the close-grip floor press. It will also give you a bit more flexibility to position your hands and elbows in a more natural movement pattern. Here’s how I would program the floor press over a 6-week program. If you want to use the floor press to target more triceps, ensure you’re keeping your elbows slightly tucked in front of the barbell. All rights reserved. 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. Reply. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Extend arms upward, keeping the elbows locked. How to do Barbell Floor Press: Step 1: Lie on floor with barbell in hand and arms straight out above chest. Your level of shoulder activation will also largely be determined by the length of your arms. the weight feels hard), you’ll see a variety of different strength athletes use this exercise. With the right plan and the right discipline, you can get seriously shredded in just 28 days. This is because the floor press removes two important elements of your bench press technique, which are the bench press arch and leg drive. The floor press is similiar to the Larsen Press. When performed on the floor, the range of motion of the exercise is limited to reduce the strain placed on the shoulder joint. If you struggle in the lock-out phase of the bench press, then you’ll want to implement variations that target the top-end range of motion specifically. Keeping your shoulders active and your elbows tucked in will help you bring the bar down under control. There are 7 benefits to performing the floor press. The first 3 weeks are focused on hypertrophy development, with the second 3 weeks focused on strength development. After hitting the strength requirement, I have rectified my equipment shortage. Grab a barbell off a squat rack or have a partner hand you the barbell and hold it with a wide overhand grip, just beyond shoulder-width. If you do have long arms, you’ll want to read my article on 5 Tricks To Bench Pressing With Long Arms. Lie with your back flat against the floor. But I see your point, thanks. This will inevitably bring up the strength of the mid-part of your lift once you’ve trained this way for a significant amount of time. (No, Here Are 5 Reasons). 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. The floor press is a pure upper body movement that allows you to press massive weights without undue shoulder stress, maximizing your training efficiency and protecting your shoulders for long-term training and strength gains. This is why the floor press is used by some strength athletes to prevent or rehab shoulder injuries because it’s viewed as a ‘safer variation’ for the shoulders.
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