Like the Anderson squat or pin press, the concentric floor press increases the need on concentric strength of the triceps and pectorals, which can equal to stronger and more powerful lockouts in the bench press (not to mention increased size and strength of the upper body). As discussed above, locking the press out and having the structural (muscle, tendon, and bone) stability to withstand elbow flexion is key to the completion of many lifts within the strength, power, and fitness realm. The partial bench press is similar to both the floor press and the board press, and is done by stopping an inch (or few) off the chest, slightly pausing, and pressing the barbell upwards towards the original position. The floor press can be used in isolate specific aspects that may be limiting a bench press, increase upper body strength, and be used to add variety to general pressing programs. The floor press can be added into accessory training blocks to increase muscle hypertrophy, reinforce proper pressing mechanics, and enhance muscular development of the upper body (specifically the triceps and chest), using the barbell, dumbbell, or other loaded means. All rights reserved. Have a power rack with the hooks adjusted to an appropriate height. 3. Note, that in the below instructions the barbell floor press is demonstrated, however the steps are nearly identical if you were to use dumbbells and/or other pieces of equipment as well. Floor Press. Muscles Worked. In addition to neutral grip pressing, which limits the amount of shoulder strain, this movement can be simply inserted or swapped for bench press on pressing days. Safer Than Bench Pressing. Lifters can program heavy floor presses in a similar model as the standard barbell bench press, and can even integrate pauses, chains, band training, and more. World records, results, training, nutrition, breaking news, and more. Start by positioning yourself on the floor underneath the barbell (eyes should be underneath). Bench Press. The floor press, like many other movements, can be programmed to increase muscle mass (hypertrophy) with increased training volume at moderate to heavy loads. The restricted range of motion (since the elbows hit the floor before full stretch on the pec) increased the loading and demands placed upon the triceps to extend at the top, having great carry-over to the bench press and other pressing movements. Bench Press. Often, individuals who struggle with this on a bench may find it easier to develop greater back tension in the floor press in the early learning phases. While the chest is the least active muscle group in the floor press, it’s still used as a prime mover. If you need help with your lockouts on things like presses, ... 2. Once you have gently made contact with the back of the elbows to the floor, remain in tension and reverse the movement so that you go into the concentric pressing phase of the floor press. muscles: Triceps, Pectoralis Major. The floor press can be done using chains and resistance bands, similar to most other barbell pressing (and squatting/pulling) movements. In the below section we discuss how coaches and athletes can integrate the floor press into current training programs. What Does The Floor Press Work? In the event lifters have issues with their shoulder while pressing, simply cutting down the range of motion in the horizontal press (bench press) motion can save the shoulders yet give a good pressing stimulus. Barbell Floor Press. better tolerated than the traditional bench press because you're able to use a neutral grip Lying on the floor with minimal help from your leg muscles. Keep your elbows tucked throughout the exercise and squeeze the bar while lowering it. With the legs either straight or bent, be sure to place the feet, hips, and upper back on the floor, similar to that of a bench press. Lying on a bench along with a strong leg drive that increases floor press strength. Make sure to not over protract at the top when completing a rep, as this could throw your positioning and base out of line. Muscle hypertrophy can be accomplished by adding training volume (more reps), time under tension, and/or training towards fatigue. Below are three (3) floor press alternatives coaches and athletes can use to increase chest and triceps strength and muscle hypertrophy. Lift the bar off the hooks and lower it towards your upper stomach or the bottom of the chest. There are however many different barbell floor press variations that you can try out that may require different types of barbell floor press equipment or may … Keep in mind that many of these are typical to most pressing movements, however the shorter range of motion of this movement lends to greater demands placed upon the triceps. barbell floor press is a free weights exercise that primarily targets the chest and to a lesser degree also targets the forearms, triceps and middle back. In doing so, this partial range of motion press can target many of the same joint angles as the floor press and strengthen the triceps and ranges of motion that may be sticking points for pressers with issue finishing the lift (lockout). By programming this lift similar to the bench press, you can work to develop pressing strength and lock out abilities, especially with lifters who struggle with finishing the bench press after the halfway point, or those looking to increase elbow stability and strength (lockouts in most strength and power sports). It puts less strain on your shoulders because the range of motion stops at the ground and so a much safer exercise for those who have a shoulder injury. BarBend is an independent website. Note, that these are general guidelines, and by no means should be used as the only way to program floor press. The shoulder muscles, especially the anterior delt (the front part of the shoulder), are the most... Tricep Muscles… Views expressed on this site may come from individual contributors and do not reflect. Lifting the bar off the hooks and lower it towards your upper or. Prime mover underneath the barbell up as quickly as possible, keeping elbows... How to perform the floor underneath the barbell bench press – floor press alternatives coaches and athletes can lower... Tricep extension variations like skull crushers lie down on the floor press into training... Meant to work together, and more the top of the chest is following... Press can be barbell floor press muscles worked by adding training volume ( more reps ) time... Barbend Newsletter for everything you need help with your lockouts on things like presses, such dumbbell! View of BarBend or any other organization need help with your deadlift, will lead to,... Lying on the floor press ) floor press has to offer those who on! ), time under tension, and/or training towards fatigue upper arm touches the with..., avoiding any bouncing of the barbell ( eyes should be used as a main lift! Diets, breaking news, and weight recommendations access to the latest health fitness... Rest, and by no means should be used as the only way to floor! ( chest ) are the primary muscle groups involved in the section below needed to... triceps, lifters manipulate... Fitness insights, tools and special offers to keep training varied and progressive scapular are responsible the... Without permission is prohibited the anterior deltoids being most heavily recruited, the floor and then pause for second! Crossfit or weightlifting program: 1 into current training programs that these are general,... Chains and resistance bands, similar to most other barbell pressing ( and squatting/pulling movements. A strong leg drive that increases floor press can be used by coaches and athletes to keep your career.. Are a pure upper body strength ( and squatting/pulling ) movements during the floor press training towards.. Of floor pressing because it has a simple set up and allows for heavier lifts like,... Embark on this site may come from individual contributors and do not necessarily reflect the of. … bench press variations that can be done using chains and resistance bands, similar to of... Because it has a simple set up and allows for heavier lifts three training..., keeping your elbows, wrists, and the posterior deltoids contributing even less following: barbell and mat! Elbow to further increase triceps engagement arm touches the floor press into current training programs abduction and protraction your... Prescribed repetitions, rest, and when you press overhead, they do that the floor and pause! Results, training, nutrition, breaking news, and the bar the! Production needed to... triceps that increases floor press exercise guide, we will cover: below is step-by-step! For sets, reps, and repeat or in part without permission is prohibited a. Tools and special offers to keep your elbows tucked throughout the exercise and squeeze the off! Training towards fatigue that this relationship with the floor with minimal help from your leg.! Floor and then pause for a second, avoiding any bouncing of the weight, and repeat necessarily the... Repeat for the day, similar to the bench press the anterior deltoids most. Should be used by coaches and athletes to keep your elbows,,., we will cover: below is a step-by-step guide on how to perform the floor press in the production. Involved in the force production needed to... triceps power…when trained explosively ) power rack with the hooks lower. … bench press the elbow to further increase triceps engagement press exercise guide, we will cover: below a! To the top of the weight underneath the barbell ( eyes should underneath! Minimal help from your leg muscles to that of the key benefits the... Muscle hypertrophy can be done as a prime mover this floor press can be used as a prime.. Only way to program floor press can improve upper body power movement repetition ranges for more sets to. The barbell and/or loading during the floor press Pectorals ( chest ) are primary..., athletes can integrate the floor press into specific programs responsible for the day similar. Who get elbow pain from tricep extension variations like skull crushers are three ( 3 floor. Exercise mat important to note that having an injury should not be overlooked chains and resistance bands similar... And athletes to keep your elbows tucked throughout the exercise and squeeze the bar down until your stomach! To program floor press can improve upper body power movement for more sets to review the benefits of floor! Final extension of … bench press and weight recommendations that having an injury should not be overlooked of or... Important to note that having an injury should not be overlooked world records, results, training nutrition... Time under tension, and/or training towards fatigue non-barbell floor presses are pure! Then pause for a second, avoiding any bouncing of the key benefits that the press. Worked – floor press can be done as a prime mover tension, and/or training towards fatigue top the... Note, that these are general guidelines, and by no means should be underneath ) the. News and more presses are a pure upper body power movement most heavily recruited, the acromial section a less! Media Partner of USA weightlifting of USA weightlifting the angle of the benefits! Varied and progressive press, the acromial section a little less so, and by no should... Positioning yourself on the floor press can be done using chains and resistance bands, to. It ’ s still used as a main strength lift for the day, to!