If you suffer from lower back pain when performing traditional bench presses, this is the exercise for you. Moving to the floor can significantly reduce lumbar extension caused by excessive bench arching. Furthermore, the bench press has drawbacks. For some, it can be taxing on the shoulders and rotator cuffs, while others simply don’t feel it in the chest and opt for a dumbbell or machine variation
The floor press is an upper-body movement that allows you to press heavy weights without putting undue strain on your shoulders, maximizing training efficiency and shoulder protection for long-term training and strength gains.
How Should You Perform?
Choose one dumbbell for a couple of reasons. The freehand can aid in the placement of the weight. Additionally, pressing one arm at a time increases the core demands of the exercise because you must brace to keep your torso steady.
- Lie down with your back to the floor and your legs stretched out.
- In your right hand, hold a dumbbell.
- With your elbow bent, hold the dumbbell out to your side but pointed up towards the ceiling. You can try different hand positions to see what feels best for you, but in general, a neutral grip will be easier on the shoulder joint.
- Push the dumbbell up to the ceiling and then lower it.
- This concludes the first repetition. Continue for the desired number of reps before switching arms.
- Perform five reps, then a five-second isometric hold with the arms just off the floor in the bottom portion of the rep. After that, do four reps followed by a four-second hold, then three, two, and finally one.
- Rep with the other hand.
Note: You can press with your legs straight or bent at the knees. Each will alter the exercise’s dynamic slightly. Pressing with straight legs increases core demand by removing the ability to use leg drive.
Because of the use of a neutral grip, the dumbbell floor press is usually better tolerated by women with shoulder issues than the traditional bench press. Furthermore, pressing on the floor restricts the range of motion slightly. This reduces shoulder extension while still providing good pec and triceps training.
- Jacked Arms: The floor press necessitates strong elbow extension, which places significant mechanical tension on the triceps. Overloading the triceps with heavy weights is essential for developing massive arms while avoiding excessive joint stress.
- Increasing Upper Body Power: Floor presses eliminate leg and lower body drive, leaving only an upper-body push. All of the emphasis is on the chest, triceps, and shoulders, which are overworked for pure strength gains.
- Improved Lockout: If you have a tendency to miss in the middle of your bench press, the limited range of motion and inherent pause of the floor press will help you.
- Easier on the Shoulders: The majority of big benchers suffer from some form of shoulder dysfunction. In pressing movements, most athletes flare their elbows, locking the humerus into internal rotation. To accommodate this position, the scapula rotates up and out, forcing the scapular stabilizers to work overtime while rubbing on the supraspinatus ligament. This results in a significant decrease in sub acromial space and increases impingement in the shoulder. While still training a massive press, the floor press reduces the range of motion of the shoulder and thus the risk of injury.
Use a full range of motion on the press and try to keep your torso and legs as steady as possible throughout the set. This is more difficult than it appears, so begin slowly!
The Content is not meant to be a replacement for professional medical advice, diagnosis, or treatment. If you have any questions about a medical condition, always seek the advice of your physician or another qualified health provider.