I could almost exclusively train the floor press and i know if it goes up my bench is most likely up too.
Floor press exrx.
This movement is usually rotated each week.
If you expect to start out with 225 pounds you ll be set straight real quick.
Bend knees with feet firmly planted on floor.
The best exercise you re not doing.
Lower to front of neck and repeat.
Lie supine on bench.
Exercises you should be doing.
Position bar in front of neck.
On this day you will perform an exercise similar to the bench press up to a 1 3 rep max.
I d say anywhere from 2 4 sets for 6 8 repetitions is par for the course.
It requires trunk strength hip flexor mobility hamstring flexibility and lumbar and thoracic spine health.
Support dumbbells above chest with arms fixed in slightly bent position.
Grasp barbell from rack or clean barbell from floor with overhand grip slightly wider than shoulder width.
Dismount barbell from rack over chest.
Press bar upward until arms are extended overhead.
Internally rotate shoulders so elbows point out to sides.
It s a bit easier to get into position using larger plates but you can start with however much weight you re comfortable with.
The meet style bench press is usually not performed until the meet.
Same concept as the board press.
Oscar if your training program allows for the flexibility i would simply switch bench for floor press.
Step 1 grab dumbbells with an overhand grip and lie flat on your back.
Relax momentarily then press bar upward until arms are extended.
For example i m doing a rehabilitation program for an injured shoulder and i do quite a lot of bb and db floor pressing and will gradually progress to full range of motion bench press.
Exercises can include various forms of the board press floor press close grip bench press and rack press performed at a 1 3 rep max.
I like to tell people to dig their toes or heels whatever is more comfortable into the floor and to make sure they re placed more underneath the body rather than splayed out.
Lie supine on floor at base of power rack.
Lower weight to lower chest until the triceps are completely on the floor.
On another note my floor press and bench press progress concurrently.
Grasp bar from rack with overhand and slightly wider than shoulder width grip.
Place feet on floor with knees bent.
You see the headline all the time.
It s also used to increase strength from the mid point of a traditional bench press if this part of the rom is a weakness.
Lower slower than normal and pause for a split second.
