The floor press is a powerful exercise that has been used by bodybuilders, powerlifters and recreational lifters alike to build strength, power and muscle mass. Although it may not be as popular as other chest exercises, the floor press is a great option for those looking to add strength and size to their upper body. In this article, we’ll discuss the benefits of the floor press, how to perform it correctly, and what tips and tricks you should consider when doing it.
What is the Floor Press?
The floor press is an upper body exercise that targets the chest and triceps muscles. It is similar to the traditional bench press, however, it is performed on the floor instead of on a bench. This exercise is often used as an alternative to the bench press for those who are unable to perform a full range of motion due to shoulder or elbow pain. It can also be used to increase the intensity of the bench press by increasing the range of motion.
Benefits of the Floor Press
The floor press has several benefits that make it a great exercise for building strength and muscle. First, it increases the amount of weight that can be lifted due to the increased range of motion. This makes it an excellent exercise for building strength and power. Additionally, the floor press can be used to target specific areas of the chest and triceps that are not as easily targeted with the traditional bench press.
Another benefit of the floor press is that it can be used to increase stability and balance. Many lifters, especially those who are new to weightlifting, may find it difficult to keep proper form when performing the bench press due to the instability of the bench. With the floor press, however, the lifter is able to keep their body in a more stable position, thus allowing them to keep proper form and maximize their results.
How to Perform the Floor Press
The floor press can be performed with a barbell, dumbbells or kettlebells. To perform the barbell floor press, start by lying on the floor with your feet flat on the floor and your knees bent. Grip the barbell with your hands slightly wider than shoulder-width apart and press the barbell up, pushing through your chest and triceps. Lower the barbell back to the floor and repeat for the desired number of reps.
To perform the dumbbell floor press, start by lying on the floor with your feet flat on the floor and your knees bent. Grip the dumbbells with your hands slightly wider than shoulder-width apart and press the dumbbells up, pushing through your chest and triceps. Lower the dumbbells back to the floor and repeat for the desired number of reps.
To perform the kettlebell floor press, start by lying on the floor with your feet flat on the floor and your knees bent. Grip the kettlebell with one hand and press the kettlebell up, pushing through your chest and triceps. Lower the kettlebell back to the floor and repeat for the desired number of reps.
Tips and Tricks for the Floor Press
When performing the floor press, it is important to maintain proper form and technique. Make sure to keep your elbows tucked in close to your body and your upper back pressed into the floor. Additionally, be sure to keep your core engaged throughout the entire exercise. This will help you to maintain proper form and maximize your results.
It is also important to focus on feeling the muscle working during the exercise. When pressing the weight up, focus on pushing through your chest and triceps. Squeeze the muscle at the top of the exercise and really focus on contracting the muscle throughout the entire movement. This will help you to maximize your results and ensure that you are targeting the right muscles.
Conclusion
The floor press is an effective exercise for building strength and muscle. It can help to increase the amount of weight that can be lifted, as well as target specific areas of the chest and triceps that are not as easily targeted with other exercises. Additionally, it can help to increase stability and balance. When performing the floor press, it is important to maintain proper form and technique, and focus on feeling the muscles working throughout the entire exercise.