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Once long ago in the era of old schoolers, there was no such thing as a “bench” press…because benches weren’t even used when performing chest presses. These old schoolers just laid on the floor and pushed that weight from there – hence the creation of the Floor Press. Today the floor press has fallen out of style but still has many benefits, such as strengthening the triceps, increasing stabilization, and tempo control. So it’s time to get down and dirty and perform the floor press.

How To Perform:
Lie supine (facing up) on the floor, with your legs straight and crossed.
Grasp the barbell slightly wider than shoulder width.
Once you unrack the bar, slowly lower the weight down until the backs of your upper arms touch the floor.
Keep your elbow at around a 45 degree angle to your torso as you press the weight up.

What not to do:

DO NOT place your feet flat on the floor. This will increase the chances of pushing through your feet and allowing your hips to rise off of the floor. Keep your legs straight so all the effort is placed on your chest.

DO NOT drop your arms. Not controlling your tempo will allow your arms to drop down which will increase the chances of injury and decrease the activation in your chest, delts and triceps.

DO NOT shrug your shoulders. Shrugging your shoulders will decrease shoulder stabilization and disengage your chest throughout the motion. Make sure your shoulders are depressed and retracted.

Altho the floor press works in a shorter range of motion, you’re still building strength in the upper portion of a typical bench press movement, which can carry over into helping to increase your strength and overall size. We would recommend pairing this up with a standard bench press to get the best of old school and new.

#exercise #workout #tutorial

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