Make sure you implement a ‘light’ touch with your elbows. It is the emphasis that’s different. 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 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. It also doesn't have the same "How muchya" associations as the almighty barbell bench, so you can experiment with different variations without feeling self-conscious about using small(ish) weights. Other effective exercises include pec deck, cable crossover, and … Your level of shoulder activation will also largely be determined by the length of your arms. 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. 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. This is what I recommend most of the time, so try it first. On this blog we share all the things we wish we knew when getting started. Avoid the Floor Press. 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. Reach up and grab the bar with an overhand, slightly narrower than shoulder-width grip. 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. 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. Don’t continue to train your areas of strength, you’ll get stronger by training your areas of weakness. Because the floor press reduces the range of motion to only focus on the lockout portion, the triceps are highly active in this variation. The limited range of motion and inherent pause of the floor press will help you if … The floor press works equally as the bench press. Ben Bruno lives and trains clients in West Hollywood, California. 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. 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. 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. Since you’re limiting the movement to a half-press, you can safely increase those weight plates and focus on lower repetitions with more sets. If you go with two dumbbells, the best way to get the dumbbells into position is to have a partner hand them to you. Build your pressing power from the ground up, and you may never look back! 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. You know those dudes who do their bench presses with their feet on the bench? 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. Because you can use less weight than a normal bench press but have an extremely high training effect (i.e. 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. Have a spotter check this for you. This reduces extension at the shoulder joint while still providing a good training effect for the pecs and triceps. Your palm should be facing in. If you have longer arms, the floor press will activate your shoulder muscles to a larger extent. Now here's what you need to know. 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. 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