How To Do Floor Press: Benefits, Variations, Alternative

How To Do Floor Press: Benefits, Variations, Alternative

The floor press isn’t just a simplified version of the bench press that you can use when you don’t have access to a bench. It’s an exercise with a few crucial changes from its more well-known counterpart that you should consider, especially if you have a shoulder issue.

Because the range of motion in the exercise ends at the floor, the floor press puts less strain on your shoulders than the bench press. Because you don’t get the same assistance from your legs as you do with the bench press, lying on the floor puts additional strain on your upper body.

How To Do Floor Press? 

Lie down on the floor with your back to the bar and grab it with an overhand hold and your hands shoulder-width apart. 

Your legs can be stretched or bent with your feet planted, with the former being preferable for ensuring that the lift is solely powered by your upper body.

If you’re lying beneath a rack, the next step is to lift the bar off of it and hold it above your head; however, if you’re lying under a grounded bar, you may require assistance raising it at the start of a set, especially if you’re lifting high weights. 

Slowly lower the bar until your upper arms are touching the ground while holding it over your chest with your arms outstretched.

Also Read: Top 5 Triceps Workout With Dumbbells

Floor Press Benefits

Chest and Triceps Builder

The floor press is a fantastic technique for adding mass to the chest, shoulders, and triceps when performed for three to five sets of six to 15 reps. Because of the reduced range of motion, you can do all of this without putting too much strain on your shoulders. So you want to add volume to your upper body pushing regimen, but you want to train at a lower weight and range of motion to maximize recovery.

Upper Body Strength Gains

The floor press, like other partial range of motion lifts (box squats and rack pulls), is ideal for focusing on certain areas of the move. The floor press strengthens your triceps, chest, and anterior shoulders by allowing you to lift big loads in the top part of the activity.

Lockout Strength

When it comes to bench and overhead pressing, Olympic lifts, and even Strongman events, lockout strength is generally a problem. It frequently leads to missed lifts and insecure lockout positions.

The floor press is an excellent exercise for addressing this problem since it allows you to lift bigger loads without putting unnecessary strain on the rest of your body.

Beginner Friendly

This variation is a great lift for people who have injured shoulders since the floor reduces shoulder external rotation. When performing a normal bench press, the shoulders can be subject to abduction and external rotation.

Beginner lifters will benefit from this technique since the lower range of motion will help to alleviate aches and pains that bigger ROM motions can induce. 

It also aids in the development of strength and control for more challenging movements like the bench press. Finally, improved pressing mechanics and posture may be aided by better floor stability.

Space and Time Saver

When your gym is full or you’re training at home, sticking to your routine can be difficult. In your home gym, benches take up a lot of room, which you may not have. 

Or perhaps someone has way too many sets left on your gym’s only remaining bench. In any case, you don’t have to throw in the towel and give up your accomplishments.

Floor presses save a lot of physical space as well as a lot of time. You’ll get a more efficient workout that’s kinder to your shoulders – and don’t worry, your chest and triceps will still get a good workout.

Floor Press Variations

A barbell, kettlebell, dumbbell, or trap bar is used to accomplish the floor press. Consider the following three options.

Barbell Floor Press

Barbell Floor Press | Floor Press

It is simple to set up and allows for bigger lifts, this is undoubtedly the most popular method of floor pressing. Because there is no lower body involvement, it has a lot of carryover to the standard bench press, which can aid develop lockout strength.

Trap Bar Floor Press

Trap Barbell Floor Press | Floor Press

The trap bar floor press is easier on the shoulders because the floor prevents them from rotating too far outside. Due to a clean alignment of the elbow to the wrist for the duration of the movement, it is also easier on the wrists when combined with the neutral grip.

Because you won’t have to worry about stabilizing each weight individually, the trap bar can provide more manageable heavy loads than the dumbbell floor press. Of course, individuals who want to gain muscle and strength should lift greater weights.

Dumbbell Floor Press

Dumbbell Floor Press | Floor Press

Dumbbells give you the ability to adjust the angle of your shoulder and wrist. This is useful if you have shoulder problems when pressing the barbell, or if you prefer a certain angle. The barbell locks your wrists and shoulders in one place for the duration of the ROM, which some lifters don’t like.

Dumbbells can help to balance out strength imbalances on both sides. Because dumbbells are more difficult to steady than a barbell, the lift may take longer, giving you more time under tension.

Also Read: Top 5 Biceps Workout For Strong Muscles

Floor Press Alternatives

Board Press

Simply put, board presses and pin presses are meant to target specific weak places in your bench press. For a board press, you’ll need a partner who can position a wooden board across your chest to limit your range of motion. You’ll stop where the board is rather than bringing the bar all the way down to your chest.

It could be a very thick board, in which case you’ll want to strengthen your triceps. Alternatively, a thinner board will aid in the development of strength in the middle of your bench press.

Hex Press

Get two dumbbells — preferably hexagonal — and prepare to squeeze. The hex press is a dumbbell bench press variation in which you push two dumbbells together while benching them.

This can be done on the floor or on a bench that is set at any angle — flat, decline, or incline. It will strengthen your triceps, front delts, and inside chest while also humbling your mind. As a result, expect to lift roughly half of what you normally can.

Spoto Press

Another humbling technique is the Spoto press, but it’s a terrific one to have in your pressing repertoire. It works similarly to a board press in that it reduces your range of motion. You’ll bring the bar to a complete stop right above your chest in the Spoto press, but without the use of a board to support the weight.

To put it another way, you’ll be using solely your muscles to stop all that downward motion. You’ll then have to re-establish the force required to press the bar back up, all without the assistance of a gentle bounce against your chest or aboard. These are both psychologically and physically taxing, but they’ll undoubtedly increase the strength of your bench press.


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