Below, is just a short list of the benefits you will experience when you include the floor press in your training routine. Performing the floor press improves strength in the chest, shoulders, deltoids, and triceps. This makes it an awesome tool for targeting the muscles and portions of the lift help break through plateaus for improving strength in the bench press, shoulder press, push-ups, handstand push-ups and ring dips.
Because the floor press involves less range of motion than a bench press, does not add excessive strain to the shoulders and isolates the chest and triceps it is a great tool for building a neurological connection. Building a neurological connection simply means targeting specific muscles you want to activate in an exercise. The floor press was rated as one of my top bench press progressions to take your lift from a beginner to advanced level. The floor press removes the bench press arch and leg drive from the movement altogether.
In the absence of the arch and leg drive, the upper body is challenged to a greater extent. You can use a lower weight, and still have a large stimulus for which your body will adapt. While the floor press is used to develop a stronger lockout, it can equally be used to break through sticking points in the mid-range of motion.
This is particularly the case if you choose to pause each rep for seconds with your elbows on the floor. By pausing and I recommend that you do , you will need to generate force from a dead stop while the weight is de-loaded on the floor.
As I mentioned previously, by manipulating the position of your elbows you can easily target different muscle groups. This is especially important if you need to increase muscle mass for your shoulders and triceps specifically.
The floor press forces you to exert greater levels of control compared with other bench press variations. 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 will ensure additional stability through your torso, and it will make it easier to hold your shoulder position. Your grip should be the same that you use for the regular bench press. 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.
As you lower the weight to your chest, ensure that your thinking about keeping your chest high not letting it collapse , and have your elbows slightly tucking in front of the barbell. When you feel your elbows on the floor, pause for seconds. Note: if you smash your elbows on the ground it can cause elbow pain in the long run. After pausing, drive the barbell upward to lock the elbows.
You want to think about applying maximum force during this phase, especially as your elbows leave the floor. I would not substitute the floor press with a bench press. Rather, I would use the floor press to compliment your other pressing movements within your overall training program. 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.
The first 3 weeks are focused on hypertrophy development, with the second 3 weeks focused on strength development. 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. 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.
You can have your legs extended or bent with your feet planted — the former is better for ensuring the lift is powered purely by your upper body. When lifting the dumbells make sure you press them directly overhead, rather than letting them sway out to the sides or back over your head.
This exercise can be performed with a barbell or dumbbells and adds an extra dimension to your floor press by engaging your glutes, core and hamstrings. As you press the weight overhead, thrust your hips upwards as you would in a glute bridge. Once your arms are fully extended and your hips are up so your body forms a straight line from your knees to your head, pause for a beat, then lower slowly back to the start. You can also opt to hold the bridge for a set of presses, which will maximise the benefits to your core, glutes and hamstrings.
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