Benefits of The Floor Press – Build Your Bench Press! The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. So why bother with this version of the press? I like to do 5-6 reps of each exercise, but you can play around with the reps. This doesn't mean you have no choice other than heading back to barbells—which might not be an option if you've got jacked-up shoulders. The Floor Press also has the added benefit of being easy on the shoulders making it a good exercise to use during recovery from shoulder injury. This is a great mechanical dropset, where you transition from a harder version of a movement to an easier one. Most liftings tend to hurt you back; floor pressing is an exception. What's a Floor Press? Post was not sent - check your email addresses! So one dumbbell or two? DB floor press helps you build chest and triceps both at the same time. Now here's what you need to know. After you've done regular dumbbell floor presses for a while, you may reach a point where your progress starts to stall out, or you reach a strength level where you either max out the dumbbells at your gym or it just becomes too hard to get them into position. Pressing with straight legs increases the core demand because it eliminates your ability to use leg drive. The dumbbell floor press is an oft-forgotten exercise that should get a lot more love than it does. Here are the main benefits of adding floor presses to your CrossFit or weightlifting program: 1. © 2020 Bodybuilding.com. will help develop explosive power through the mid range of the lift with great carry over to a full range lift on the Bench Press. The floor press, which was covered extensively in a previous article, is a segmented (shorter range of motion) variation of the bench press, with the intent to target the top half of the movement. The floor press is one of the foundation movements of benching and the floor press been around far longer than the bench press (The bench press was invented during the mid 19th century). leave any questions or ideas for future videos in the comments below. Floor Press. The dumbbell floor press is the best version for strengthening and building your shoulder, arms and chest muscles. In short, the floor press is a tool you need to have in your arsenal. This is what I recommend most of the time, so try it first. It's harder to screw up than the barbell bench. For one, it's a great option when you're in a crowded gym and the benches are taken. Here are five benefits of the floor press: Builds muscle mass in the chest, triceps, and shoulders; Increases overall pressing strength; Specifically boosts lockout strength It causes lesser shoulder pain than the barbell floor press because it allows you to rotate your wrists inward. So how does a floor press improve your strength for benching in competition ? 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 … The floor press is an excellent exercise. Home Gym Exercises Simply train effectively! The dumbbell floor press is more than just the bench press's primitive cousin: It's a tension-generating, core-attacking strength builder of the first order. gbock. It’s like a bench press, only you lie on the floor instead of the bench. The only difference: Squeeze the dumbbells together so that they're touching. Instead, try these more difficult variations, which decrease the stability or add isometric holds to allow you to get a great training effect with lighter loads. Here are the basics: Dumbbell floor presses work best in moderate to high rep ranges, more for logistical reasons that anything. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. FMS testing for Powerlifting – available now, How to choose a good coach or personal trainer, Continuing Education in Fitness for Coaches. The floor press has been used by powerlifters for 20 years to build Herculean strength in the upper body. With the limited range of motion, and pause with the elbows at 90 degrees the Floor Press, Powerlifter performing a Floor Press in Training. The obvious difference between these two movements is that the floor press … The floor press is easier on your shoulder joints than the bench press. From there, go straight into four reps followed by a four-second hold, then three, then two, and finally one. The Floor Press also has the added benefit of being easy on the shoulders making it a good exercise to use during recovery from shoulder injury. This Floor Press video shows how to do a floor press with the more common knees bent version. I will give 3 benefits and ensure you know how they relate to your training. 2. I often use it instead of the bench press for these guys. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), Click to email this to a friend (Opens in new window). Ben Bruno lives and trains clients in West Hollywood, California. It’s a great exercise for developing power and strength in a very specific range of motion. Press your feet firmly into the floor or platform throughout the exercise. Here are the Floor Press variations I use with my athletes. Whats people lookup in this blog: Floor Bench Press Benefits; Floor Bench Press Barbell Benefits These are much harder than they look, so start light! It is an effective chest workout for those who do not have a … One of the benefits of the floor press is that it takes away much of the ability to drive with your legs that occurs during bench presses. By removing leg drive you are isolating the upper body in particular the triceps to develop massive upper body power. Increased Upper Body Strength. I could go on for a while. This a great drill for people who struggle to feel their chest working with most bench pressing variations. For folks with shoulder issues, the dumbbell floor press is usually better tolerated than the traditional bench press because you're able to use a neutral grip, and pressing on the floor limits the range of motion slightly. This  Floor Press video shows how to do a floor press with the more common knees bent version. On the other hand, bending the knees may be a better option for folks with lower back pain. Blog Exercise Library Without Weights Bodyweight Exercises Arms Chest Back Shoulders Abs Legs Glutes Stretching Workout Plans Workout Routine Builder My Workout Routines. Try both and see what feels best. 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