Floor Press For Building Pecs

The bench press is the fuller range of motion lift that allows for the chest triceps and anterior shoulders to press the barbell where as the floor press limits the amount of chest involvement. It s a very effective movement to build pure pressing strength along with muscle mass in the chest shoulders triceps. If your shoulders are beat up and the bench press isn t giving you the gains it promised it might be time to get on the floor.

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So it s been around for more than 100 years making it much older than the bench press itself.

Floor press for building pecs.

Day 1 strength focus. The floor press is an underrated addition to your training routine that can help to build a strong chest and boost your standard bench press but are you sure you re even doing the exercise correctly. This works perfectly for programming the floor press. However the focus shifts primarily to the triceps and shoulders.

The floor press develops the same muscles as the bench press the pecs triceps and anterior shoulder. Neutral grip db floor press 3 sets of 8 12. Close grip bb floor press 3 sets of 3 5. Back before lifters had benches the floor press was the only chest press they could perform.

Day 2 hypertrophy focus. Squeeze the dumbbells together so that they re touching. Get on the floor. Dumbbell squeeze press floor press combo watch the video 00 46.

From there press the dumbbells 1 2 inches off your chest and hold that position for 30 60 seconds making sure to keep the dumbbells pressed together the whole time. When performed for sets of 3 5 and 6 15 reps the floor press is a great move to add mass to the chest shoulders and triceps without adding excessive strain to the shoulders due to the decreased.

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