When all the flat benches are occupied by the bench press on Monday, some lifters will be in full panic mode. However, there is plenty of space on the floor, so a savvy lifter will never worry. Barbell floor presses because there is no reason to worry or lose your temper when you have the best press you haven’t done. In addition, it won’t get a little dirty or scratch your back.
The barbell floor press is a great press variation for Jim Rat with all levels of experience. This movement helps improve muscle hypertrophy, strength, and bench press skills and is a great variation for people suffering from shoulder pain.
Here’s what it is, how to do it, the benefits of floor presses, some common mistakes, and variations of other floor presses for building the chest, triceps, and shoulders. To do.
Description of barbell floor press
A barbell floor press is similar to a bench press, except that it lies on the floor. The floor narrows the range of motion, reducing external rotation of the shoulders. This is the perfect press exercise for those who hurt their shoulders. You can use the bench press to drive your lower body, but you cannot use the floor press because it depends entirely on the pressing force of your chest, shoulders, and triceps.
With this shortened ROM, the barbell floor press focuses on the triceps, not the chest. This is useful if your triceps is blocking you. Move your feet straight or place your feet on the floor. Both are correct, it comes down to a matter of personal taste,
How to do a barbell floor press
Note: It’s best to have a spotter for this and / or run it in a squat rack.
- Keep your feet straight or with your upper body fully on the floor and bent, then look under the bar. This ensures that you are not too close or too far from the rack.
- Grip the bar to your liking, lower the bar, engage the upper back and settle the bar in your hands.
- Gently lower the barbell toward the bottom of your chest until the back of your arm touches the floor and pause for 1-2 seconds.
- Push up the weights until your elbows are fully extended. Then reset and repeat for the person in charge.
Barbell floor press muscles worked
The barbell floor press is a press operation that targets the strength of the upper body while minimizing the involvement of the lower body. Below are the main muscles used in floor presses.
- Pectoral muscle: For press strength.
- Anterior deltoid muscle: For press strength.
- Triceps brachii (all three heads): Press and lockout strength.
- Rhomboid and scapula stabilizers: Helps keep the bar in a better press path.
Benefits of barbell floor press
Some gym patrons may give you a strange look when you’re pushing without a bench. But who cares? These are the ones that miss these four important benefits.
- Lockout strength: The last third of most imminent exercise is mostly done in the triceps brachii. This is what is commonly known as lockout strength. Lockout strength is often a weakness when it comes to benches, overhead presses, and even Strongman events. Floor presses are a great exercise to reinforce this weakness and work great for all lifts that require triceps lockout strength.
- Larger chest and triceps: When performed for more sets and personnel, the floor press is excellent for adding muscle and strength to the chest, shoulders, and triceps without overloading the shoulders. It is a press variation.
- Increased upper body strength: Like other partial ROM lifts such as rack pulls and box squats, barbell floor presses are a great exercise for targeting specific parts of the lift. Floor presses have the potential to handle heavy loads in the upper half of the press to further strengthen the triceps, chest, and shoulders.
- Injury workaround: The barbell bench press is great, but it puts a strain on your shoulders. This is a great lift for those with shoulder pain or pain, as the floor reduces external rotation of the shoulders. Shoulders are fragile when they are in abduction and abduction to find themselves on the bench press.
How to barbell a floor press without a squat rack
Perhaps the hardest part of a barbell floor press is setup. A squat rack or spotter is required to lift the barbell down sufficiently off the ground. In the absence of dumbbell, kettlebell, and mine floor press variations, the following will work: But if you’re still keen on barbell floor presses, there’s another way shown in the video below.
Push from the plate or block to get under the bar for safe push and easy position in and out. Yes, the range of motion is slightly narrower in the name of safety, but it defeats the injury option.
Common floor press mistakes
The barbell floor press is less technical than the bench version and requires eyes under the bar, wrists along the elbows, and an upper back that also engages the barbell floor press. To get the most out of this great exercise, there are a few things to keep in mind with the barbell floor press.
- Upper arm not touching the ground: Except for the block floor press shown above, passing through the full ROM is great for training your chest and triceps. Keeping a short stop can put an undue strain on your elbows.
- Load is too heavy: The lifter uses regular bench press weights, forgetting that the lower body is not involved in the floor press. This lift is fully focused on the upper body, so first reduce the load and build strength and technology.
Barbell Floor Press Workout Programming
There are three main reasons to do a barbell floor press. One is to gain muscle. The second is to increase the strength and the third is to increase the lockout strength of a regular bench press. Here are some programming suggestions, depending on the goals you choose.
Hypertrophy
The two keys to gaining muscle are to increase time under load and tension. Therefore, work with a higher set and range of personnel and perform 3-4 sets of 8-15 iterations. Pause the bottom and lift at tempo, and your chest and triceps will thank you. Since you are on the floor, doing this with another exercise that trains your chest and triceps will work. for example,
1A. Barbell floor press: 8 to 15 times
1B. Weight push-up variations: 10-20 times
Take a 2-3 minute break between supersets.
Power
You are thinking of increasing the load rather than lifting due to bloat and do not lift at tempo. Here we will focus on load and good technology. Work with a low repeat range of 3 to 6 times and a high setting range of about 4 to 6 sets. Running a straight set with a 2-3 minute break between sets will work.
Training the strength of the barbell floor press will also improve the lockout strength of a regular bench press.
Floor press variations and alternatives
Barbell floor presses are the heaviest variation, but not suitable for everyone. Here are four variations you can perform if setup is difficult or if you need to reinforce imbalances.
