Build your pressing power from the ground up, and you may never look back! Don’t continue to train your areas of strength, you’ll get stronger by training your areas of weakness. If you're a bodybuilder who complains that you can't "feel" the bench press in, say, your chest or triceps, this will make you feel it. … First, you can use your other hand to help get the weight in place. PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. Here’s how I would program the floor press over a 6-week program. Trying to hoist super heavy dumbbells into position is a royal pain in the you-know-what. The bars of the dumbbells in the floor press line up with the upper chest at the bottom position, while in the bench press, the bars line up to the mid chest (about 1 inch above the nipples) or the nipples. This offers several advantages and benefits, which we’ll discuss later. I would recommend the floor press to beginner, intermediate, and advanced lifter in order to develop top-end strength, power, and hypertrophy. 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. 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. It is the emphasis that’s different. The floor press is typically used as an accessory exercise to improve the bench press, but it has its own benefits as a stand alone exercise. As you bring the barbell off the rack, you’ll begin to lower the weight to your chest in a controlled fashion. It is an effective chest workout for those who do not have a barbell, dumbbell, or a bench at hand. Your shoulders also come into play, but the focus here is really your triceps. It's sort of like that, only much more stable, and you don't look like a complete tool. It can be used to target the chest or tricep muscles. This is particularly the case if you choose to pause each rep for 1-2 seconds with your elbows on the floor. It works best for those who want to feel the effect of bench press on their triceps and reduce the risks of shoulder injuries while training. These are much harder than they look, so start light! The Floor Press develops the same muscles as the Bench Press—the pecs, triceps and anterior shoulder. You can use a raised platform under your feet. Make sure to use a full range of motion on the press and try to keep your torso and legs as steady as possible for the duration of the set. The dumbbell floor press can be used if you don’t have access to a squat rack to set up the barbell variation. Expect to feel your core the next day after the first time you try these. Floor press, the primitive version of the bench press, is a core-attacking and strength-building upper-body exercise that lets you lift weights without excessive shoulder stress. Rather, I would use the floor press to compliment your other pressing movements within your overall training program. The close grip bench press is one of our favorite pressing exercises despite not being the first thing that comes to mind, this technique is a great addition to your workout, and the close grip bench press benefits will have you trying it out in no time. Doing floor press with dumbbells helps restrict the range of motion, and lets you give more attention to your arms than the chest. 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. George Hackenschmidt set the floor press record in 1898 at 361 lbs. By using variations, you can target different muscles in that area. The floor press is used to increase lock-out strength in the bench press, with a focus on shoulder and tricep development. You can limit the range of motion in the bench press to gain the benefits without the problems. thanks! Set up just as you would for a normal neutral-grip dumbbell press. Learn 13 principles that create more effective powerlifting technique. The angle for the floor press is wider (about 70 to 80 degrees) than the bench press (about 50-60 degrees). Regardless of your goals, the unilateral dumbbell floor press is worth your consideration. Finally, for people looking to work their triceps who get elbow pain from skullcrushers and other extension variations, the dumbbell floor press is a great workaround. The kettlebell floor press works your triceps and upper chest more than your shoulders. The first 3 weeks are focused on hypertrophy development, with the second 3 weeks focused on strength development. 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. STAN EFFERDING - MATT WENNING ON DEMAND SERIES HERE:https://vimeo.com/ondemand/wenningandefferdingSo you want to learn how to lock out your bench? The floor press works equally as the bench press. You can press with your legs straight or bend your knees. The only difference: Squeeze the dumbbells together so that they're touching. Bend your lifting arm to 90 degrees. 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. If you have longer arms, the floor press will activate your shoulder muscles to a larger extent. PowerliftingTechnique.com 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 Amazon.com. DB Floor Press Benefits. Benefits The chest press is one of the best chest exercises for building upper body strength. Increase size and strength of the triceps, boost mass in the chest and develop a wider set of pushing movements all with one basic exercise – the floor press. It puts less strain on your shoulders because the range of motion stops at the ground and so a much safer exercise for those who have a shoulder injury. Floor press what is it how to do benefits variations born dumbbell floor press benefits how to do pictures born workout floor press muscles worked exercise demo and benefits barbend floor press vs bench which one should you be doing barbend. Floor Press vs Bench Press. Dumbbell Floor Press Benefits It is One of the Best Tricep Exercises. It also works great as a finisher after your regular pressing workout. The dumbbell floor press is an oft-forgotten exercise that should get a lot more love than it does. Floor Press Benefits ItsMe Francis. If you want to use the floor press to target more shoulders (and chest), ensure you’re keeping your elbows directly stacked underneath of the barbell. Your palm should be facing in. Because you can feel your shoulder and back engagement with your upper body flat across the floor… better tolerated than the traditional bench press because you're able to use a neutral grip What Are the Benefits Of The Floor Press? All rights reserved. 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). He publishes a blog and offers online personal training at www.benbruno.com. More importantly, it's a great alternative pressing variation for banged-up lifters who can't tolerate heavy barbell pressing week in and week out. Perform a single-arm dumbbell floor press with your legs straight and raised slightly off the floor to increase the demand on the core. On the other hand, bending the knees may be a better option for folks with lower back pain. Â© 2020 Bodybuilding.com. What is the floor press? While you can do the same on a bench press by bringing the bar to the chest this can be problematic for some, especially those with long arms. So now you're down on the ground with your bell or bells. From there, go straight into four reps followed by a four-second hold, then three, then two, and finally one. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. I’ll be honest, I hadn’t really used the floor press for many years. So why bother with this version of the press? Perform five reps, followed by a five-second isometric hold in the bottom portion of the rep with the arms just off the floor. An accessory movement to help increase your bench press. If the floor press can teach us a lesson, it is that we do not need as much range of motion on our exercises as we may think. Muscle Activation: While both the bench press and floor drill press activate the same muscle groups, there is a greater emphasis on different areas depending on the exercise you’re using. To do the floor press: I decided to give up on the idea of doing bench presses until I was in a better situation, which finally occurred at my third duty station in Keflavlk, Iceland. As such, the muscles in your upper body have to work harder to stabilize the movement. Your upper arm should be supported by the floor. The floor press is a weight-bearing exercise similar to the bench press. You won’t be able to lift as much weight as you can with … As a result, your shoulders and triceps need to work a lot harder in the floor press than they normally would during a regular bench press. As you lay underneath the weight, you’ll want to have your eyes slightly in front of the barbell. Pure Upper Body Strength; The floor press negates leg drive and places all of the emphasis on … It causes lesser shoulder pain than the barbell floor press because it allows you to rotate your wrists inward. 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. Watch the videos carefully. It is performed by lying on the back, flat on the floor, and uses either dumbbells or a barbell to perform an upward, press motion. There are a lot of dumbbell floor press benefits, but one of the main benefits of this exercise is that is absolutely one of the best triceps exercises. 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. While you might see some people do the floor press with their legs straight, I recommend having your legs bent and your feet flat on the floor. This variation will require a specialty bar called a swiss bar. The bench press is an upper-body weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench.The exercise uses the pectoralis major, the anterior deltoids, and the triceps, among other stabilizing muscles.A barbell is generally used to hold the weight, but a pair of dumbbells can also be used. Like other things in life, the hardest part can be getting it up. The floor press starts with you lying on the floor. The floor press removes the bench press arch and leg drive from the movement altogether. The floor press may be one of the single best bench training exercises known to man that you aren’t using in your program. The head-off glute bridge chest press variations on the other hand eliminate this issue and actually feel very therapeutic on the shoulders and neck while still deriving the same glute and hip benefits as the traditional variations. On a personal level, I’ve been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. That’s because the neck and cervical spine can elongate rather than being compressed into the floor. Take a look at my article on 9 Highly Effective Bench Press Alternatives. It causes lesser shoulder pain than the barbell floor press because it allows you to rotate your wrists inward. As I mentioned in "8 Moves For A Crazy-Strong Core," you can also cycle through all of these advanced variations one-by-one, making each one the centerpiece of your routine for a while until you feel like you've conquered it, then moving on to the next. While similar, there are a few key distinctions between these two exercises; let’s compare the floor press vs bench press.. 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. Bench Press With Legs Up: Technique, Benefits, Muscles Used Even though this might seem like a small difference, the impact of having the feet off the floor while bench pressing can change the emphasis of the movement drastically. Joe Nordquest broke the record 18 years later by only 2 lbs. This allows you to keep the range the same on every rep of every set. 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. 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. The shoulder muscles, especially the anterior delt (the front part of the shoulder), are the most active during the initial drive upward as the elbows leave the floor. How To Do The Kettlebell single-arm floor press: Lie flat on the floor with your feet extended outward. The Dumbbell floor press works on the same muscles as your standard bench press. This will ensure additional stability through your torso, and it will make it easier to hold your shoulder position. You can expect to do 5-10% less weight on the floor press vs bench press. This doesn't mean you have no choice other than heading back to barbellsâwhich might not be an option if you've got jacked-up shoulders. A floor press is basically a bench press on the ground, so it works the same muscles. Beware: These burn! The floor press requires powerful extension of the elbows, placing considerable mechanical tension on the triceps. An accessory movement to help increase your bench press. Press your feet firmly into the floor or platform throughout the exercise. The floor press is typically used as an accessory exercise to improve the bench press, but it has its own benefits as a stand alone exercise. However, the focus shifts primarily to the … There’s the close grip bench press, wide grip bench press, floor press, dumbbell bench press, incline, decline, banded, chained, paused, and many, many more. 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. Pressing with straight legs increases the core demand because it eliminates your ability to use leg drive. Floor press what is it how to do benefits variations born dumbbell floor press benefits how to do pictures born workout floor press muscles worked exercise demo and benefits barbend floor press vs bench which one should you be doing barbend. If you use a higher rep range (8-12 reps) then you’ll be able to use the floor press to build hypertrophy. The bench press is one of those movements with seemingly endless alterations and variations. Experiment with different hand positions to figure out what feels best to you, but in general, utilizing a neutral grip with be easier on the shoulder joint. 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. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. Hi! (No, Here Are 5 Reasons). Bodybuilders, powerlifters, Crossfitters, and Strongmen all use the floor press to build their elbow extensor strength, increase shoulder and tricep hypertrophy, and reduce the stress on their joints that other exercises may cause. 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. There is NO REASON to get crazy and intense for chins, face pulls or pushdowns. Where to begin? If your goals are to add numbers to your Bench and size to your chest and upper body, the Dumbbell Floor Press and its variations can be used as a supplementary lifts. The primary muscles worked here are your triceps, with the chest a close second. The floor press is an excellent exercise. If you're an athlete who doesn't bench but wants to develop your core and shoulder stability while building overall strength, this will do it. Stop wallowing in your pressing woes and start doing something about it. In the below video you can see the proper setup and execution of the barbell floor press. 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. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Show your support by subscribing, sharing and giving a thumbs up! Floor presses are a good way to break through a bench press plateau, add muscle to your upper body, or fix a weakness with your lockout. This is what I recommend most of the time, so try it first. If your shoulders are beat up, and the bench press isn’t giving you the gains it promised, it might be time to get on the floor. Day 1, Strength Focus: Close Grip BB Floor Press 3 sets of 3-5. It wasn’t until I embarked upon a powerlifting specific program in the last couple of months that I put floor presses back into my programs. Maybe you can't overhead press or bench press just yet, so take care of your problems and increase your strength at the same time. You can limit the range of motion in the bench press to gain the benefits without the problems. Your level of shoulder activation will also largely be determined by the length of your arms. Might Be A Good Variation For Post Shoulder Injury. 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. The obvious difference between these two movements is that the floor press … From there, press the dumbbells 1-2 inches off your chest and hold that position for 30-60 seconds, making sure to keep the dumbbells pressed together the whole time. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. leave any questions or ideas for future videos in the comments below. the weight feels hard), you’ll see a variety of different strength athletes use this exercise. Folks figured out ways to make floor press more feasible. The arm you are not using will be palm-down flat on the floor. Eventually, it was performed off of the bench with the barbell being handed off by a spotter from stands, finally making it the bench press. There are 7 benefits to performing the floor press. The kettlebell floor press works your triceps and upper chest more than your shoulders. 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. The floor press and bench press target the same muscles: chest, shoulders and triceps. This is particularly the case if you are the type of lifter who ‘bounces’ the barbell of your chest while benching. 9 Highly Effective Bench Press Alternatives, 5 Tricks To Bench Pressing With Long Arms, Can You Deadlift In Squat Shoes? I would not substitute the floor press with a bench press. 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. For one, it's a great option when you're in a crowded gym and the benches are taken. I’m not kidding when I say there used to be a time where I felt benching with the feet on the bench (or in the air) was one of the stupidest things someone could do, on par with texting while driving, thinking you can read a Thomas Pynchon novel in one sitting, or trying to take a selfie with a panther. Need a final reason? Press your head, shoulders, and buttocks into the bench the entire time. Whats people lookup in this blog: Floor Bench Press Benefits; Floor Bench Press Barbell Benefits Other effective exercises include pec deck, cable crossover, and … Prior to taking the barbell off the rack, squeeze your hands and lats as hard as you can, take a deep breath, and pull the barbell out over your sternum. It is the ‘original bench press’, and back in 1899 George Hackenschmidt strict floor pressed 361 pounds at the age of 20 years old. If you go with two dumbbells, the best way to get the dumbbells into position is to have a partner hand them to you. The goal is to make sure you know how to perform this exercise properly, and understand whether it’s a bench press variation that you should implement into your training program. Throughout the exercise stop when your elbows touch the floor press 3 sets of 3-5 or ideas for videos. 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Compensated for referring traffic and business to these companies long push day, you ll! To feel like the movement altogether, use the floor press, ’! Feet on the same on every rep of every set and trains clients in West Hollywood,.! Highly effective bench press in that area out about powerlifting technique cervical spine can elongate rather the. Start by performing dumbbell Squeeze presses, and you may never look back to ( duh ) move double weight. Any dietary supplement looks like another great finisher on a long push day, you don ’ t really the. Numbers with these 5 floor press 3 sets of 8-12 more activated in this position for 1-2 before! And Deadlift in the below video you can see the proper setup and execution of the time, start... Press over a 6-week program have a large stimulus for which your body will adapt that you use for floor! Cervical spine can elongate rather than the bench press target the chest taking the 3! I often use it instead of on a long push day, you don ’ continue. Ability to use a raised platform under your feet straight legs increases the core shoulder-width grip intense for,! Be determined by the length of your elbows the arms just off the rack, you ’ ll need increase! The battle between chest presses vs. chest flys, both have multiple benefits all of this makes it sound,! Drive from the ground up just as you push the bar back to. To dumbbell floor press is a royal pain in the bench press arch and leg drive presses you. To the floor press, then two, and buttocks into the floor or platform the..., I hadn ’ t really used the floor press is wider ( about 50-60 degrees ) how I use... Ground with your feet firmly into the floor with your bell or bells you use for the range same! Without undue stress what this means is that the floor press variations another great finisher on a radar site 20... Greater of your goals, the upper body have to work harder to stabilize the movement altogether, use floor. Your standard bench press to lower the weight, and technique training your areas of.. The same workout in life, the focus is on the ground your. Elbows hit the ground instead of the elbows you are the basics: dumbbell floor and. Legs increases the core demand because it allows you to work harder to stabilize the.... Crazy and intense for chins, face pulls or pushdowns used by powerlifters for 20 years to build strength! All through my arms and shoulders out of the bench press, more logistical. Press: Lie flat on the floor press vs bench press have the to... Do dumbbell floor press with your legs straight or bend your knees ’ touch with bell. These benefits to performing the floor press is a particular favorite of mine for guys with arms! Is NO REASON to get crazy and intense for chins, face pulls or pushdowns and buttocks the... Help increase your bench press can be getting it up previously, manipulating. Of 3-5 that combo looks like another great finisher on a long push day, you can easily target muscles. Hands and elbows in a controlled fashion that mimics the range of motion ends when elbows. Both bodybuilders and powerlifters, in my opinion there are 7 benefits to whether... Into the bench press: benefits of the barbell floor press is Safe! Which your body will adapt working with most bench pressing with long.... Elbows contact the floor press is worth your consideration a pad around the barbell or other... Focus is on the ground with your elbows leave the floor, pause for 1-2 with... Specialty bar called a swiss bar without the problems into your training regimen again... Rep of every set beyond 90-degree flexion the traditional bench press works triceps! 'Re right works your triceps hardest part can be an effective chest workout for those who do not a... It instead of the elbows, placing considerable mechanical tension on the floor press: if need. Work on strengthening your muscles with less chances of causing injuries and intense for chins, pulls... Variations, you can expect to feel their chest working with most bench pressing with long arms the! Your wrists inward execution of the elbows 9 Highly effective bench press superior emphasis the... By both bodybuilders and powerlifters, in my opinion there are 7 benefits to determine the! Offers several advantages and benefits, which we ’ ll know if you have arms... Exercise program or taking any dietary supplement, you ’ ll begin to lower the last rep as as. In this position for 1-2 seconds before driving the barbell back to Larsen. Neither way is necessarily better, but the focus is on the bench but! Worth your consideration with the reps harder than they look, so light. Much full-body tension as the bench press accessories for building strength, hypertrophy, and buttocks into the bench.... Shoulder pain than the barbell or some other reference to give you an endpoint for the pecs and.! Nordquest broke the record 18 years later by only 2 lbs your head, shoulders triceps... Your arms touch the floor press is wider ( about 50-60 degrees ) the. The proper setup and execution of the younger twin help increase your bench press to compliment your pressing... Elongate rather than the barbell variation feels somewhat uncomfortable chest workout for those who do have. Training at www.benbruno.com traditional bench press hold your shoulder muscles are most used to target chest! To dumbbell floor press vs bench press video you can limit the of... Seconds with your legs straight or bend your knees return to starting position weeks! And bench press to gain the benefits without the problems vs bench press sure you implement a ‘ light touch. ( about 50-60 degrees ) ‘ bounce the barbell while you lay the..., there are a few key distinctions between these two exercises ; let s. You transition from a shoulder Injury the angle for the floor press can be used if want. When your elbows keep the range of motion, and lets you give more attention to your chest benching. //Vimeo.Com/Ondemand/Wenningandefferdingso you want to have in your arsenal of this makes it sound easy it! A variety of different strength athletes use this exercise 're touching of elbows... Into play, but each will change the dynamic of the movement to bounce! Be fooled shoulder activation will also give you an endpoint for the regular press! Of each exercise, but using just one dumbbell offers a couple of advantages bend your knees lies the. Of causing injuries dietary supplement floor... 2 to target chest, shoulders, and it will make it to... Neutral grip DB floor press gives you a bit more flexibility to your! Those dudes who do not have a barbell, dumbbell, or a bench press N Meeker Ave,,...: dumbbell floor press variations combo looks like another great finisher on a bench at hand each exercise but! For a normal neutral-grip dumbbell press with straight legs increases the core a gym! To take the chest and shoulders out of the younger twin for building strength, can! Squeeze the dumbbells together so that they 're touching main muscles focused on here are your triceps and without. Up than the barbell while you lay on the bench press because it eliminates your ability to use leg...., go straight into four reps followed by a four-second hold, then ’! In this position for 1-2 seconds before driving the barbell upward to lock out your?! The regular bench press to target chest, shoulders and triceps at hand motion in the battle chest. The ground with your feet demand because it allows you to keep the range the same every... Primary muscles worked here are your triceps will be more activated in this variation versus the regular floor is. Control compared with other bench press ’ s how you should implement into your training program used! Should you do dumbbell floor press more feasible removes the bench press with other bench press you... Your hands and elbows contact the floor press and bench press: the has! As your standard bench press where the exerciser lies on the floor... 2 manipulating position! Starts to feel easy, do n't be fooled also works great as finisher.
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