FLOOR PRESS: Tips For A Stronger Bench
Mastering the Floor Press:
For those aiming for a larger chest and formidable arms, the Floor Press is your ticket. Essentially akin to the bench press, this workout offers exceptional support by having you lie on the ground, eliminating the possibility of cheating by using your legs. Consequently, it proves highly effective for upper body development.
Incorporating this exercise into your routine is straightforward, but it's advisable to start with moderate weights and gradually progress to heavier loads to ensure proper technique mastery and injury prevention.
How to Perform the Floor Press
· Set up the barbell on the rack at a reachable height from the floor
· Get below the barbell and lie flat facing up
· Ensure the barbell is right above your eyes
· Or whichever position you choose, ensure you can lift off the bar from the rack with ease. Also, it should be easy getting it back when you are done.
· Bend the knees with your feet flat pressed on the ground
· Get the bar using a standard or medium grip
· Pushing back on the floor with your shoulder, gather the strength and stability to un-rack the weight.
· If you are unable to un-rack it, call the instructor to help you
· Stabilize the weight over you and then lower it gently towards your lower chest
· When your arm touches the floor, press back the weight after a brief pause.
· All this while, maintain the wrist upright.
· Repeat once more
Number of Repetition
· To build bigger muscles – Use lighter weight to lift between 10 and 30 slower repetitions for 3-5 sets.
· To boost strength – 3-5 repetitions for 3-8 sets but with heavyweight
Target Muscles
When you resist the weight towards the floor and force it up, several muscles make this possible. They include:
· Scapular stabilizers
· Rhomboid stabilizers
· Triceps
· Pectorals or chest muscles
Why it’s effective?
It focuses the weight on your upper body and there is no room for a cheat lift. As such, it’s an effective workout to boost your arms and upper body power and build.
Benefits
· It reduces strain on an overworked shoulder by limiting the range of motion you can take.
· Perfect all fitness levels
· Perfect for resistance exercise
· Great for building triceps
· Boost the strength of upper-body
· It’s friendly to the shoulders
Pieces of Equipment Required
The basic pieces of workout equipment include the following. They are enough for the guiding steps above.
· Rack
· Barbell
But when you include variations, you might need a board, chain, fitness band, and dumbbells among others.
Variations
· Floor Press with Dumbbell
Instead of using the barbell, pick a pair of dumbbells and use them instead. However, more balance is necessary for this move. Thereafter, follow the above steps except for setting up the weight on the rack. It’s best for fixing muscle imbalance besides building muscle and power. Other variations are Floor press using Bands/chains, Boards press, Spoto press, wide, mid, and close floor press, among others.
