The floor press is a variant of the bench press that is all too rarely seen in the gym.
Performed on the floor, this muscle-building exercise offers a number of advantages. In particular, it enables you to gain strength the upper body, while preserving the shoulders. Ideal for unlocking a plateau in the classic bench press! 💪
Whether you're a beginner or an expert, find out how to make the bench pressand its various variants.
What is the bench press?
The floor press is an alternative version of the bench press. bench press traditional.
As the name suggests, it's performed while lying directly on the floor, rather than on a weight bench.
L'range of motion is then less important, as the arms can't go any lower than the floor. We'll see in the advantages of floor press that this is of interest. 🙏
There are several versions of this exercise:
- The floor press with a bar bodybuilding
- The floor press with a dumbbell in each hand
- The floor press at kettlebell
- The floor press with a elastic resistance
How to do the floor press?
Whether you're a beginner or a seasoned weightlifter, here's a step-by-step guide to doing the bench press on the floor. 👣
Let's take the case of the straight bar floor press. If your gym is equipped with one, it's best to place yourself in a rack squat bar. You can then use the supports to place the bar underneath, with your arms almost outstretched.
Alternatively, you can simply stand on the floor and slide the barbell or dumbbells over you.
In any case, I recommend placing a fitness mat under your body for added comfort 😉
In starting positionYou should be lying on your back, with your upper body firmly planted on the ground.
Depending on your preference, your legs can be straight or bent. However, the latter option, with your feet flat, will enable you to be stronger.
Then grasp the bar and pull it out of the rack. The distance between your two hands should be slightly greater than the shoulder width.
Slowly lower the bar until your elbows are alongside your body (90-degree flexion) and touching the floor.
Then push the load to return to the initial position. 🙌
The number of repetitions and series depends on your objective:
- Between 3 and 6 repetitions: strength gain
- Between 7 and 12 repetitions: hypertrophy (muscle mass gain)
- More than 12 repetitions: endurance gains
You can finally use this movement to work on your explosiveness. 💥
The benefits of floor press
The floor press offers 2 main advantages. It allows you to :
- Unlock your bench press progress 🏋️
- Target your pectorals and triceps while preserving your shoulders 🚑
To improve your bench press
When it comes to pectoral trainingThe bench press is certainly the first exercise that comes to mind. 💭 And if you can no longer progress with the bench pressThe floor press is ideal for breaking the deadlock.
Overall, this exercise helps you gain strength in the upper body. It's no coincidence that it's often used by powerlifters in their workouts.
This movement is considered progressive, insofar as the amplitude is limited by the presence of the floor. Unlike its variant on the bench, the lower part of the movement does not exist. ❌ Consequently, it's possible to work with more weight.
For some athletes, it is a good way to improve lock of the bar 🔒 (the high part of the bench press movement, when you extend your arms), a part made difficult by a lack of strength in the triceps.
To protect your shoulders from injury
In case of pain to the shoulder 😥 to the bench press, the floor press can be an excellent alternative.
It's not uncommon hurt à the rotator cuff on traditional pressing exercises. With the floor press, exercising with reduced amplitude makes it possible to work the pectoral and triceps muscles, while limiting the intervention of the muscles. shoulders.
Whether you suffer from shoulder pain or are recovering from an injury (tendonitis or injury), bench pressing on the floor will limit the amount of tension on your shoulders. joints. 📉
Which muscles are involved in the bench press?
The bench press on the floor offers stability than the classic version. In this sense, it helps you isolate the pectoral and triceps muscles, limiting the intervention of other parts of the body (notably the shoulders).
On the other hand, the pecs are of course called upon to a lesser extent than in a traditional bench press, since it is the movements with a greater amplitude which favour themuscle hypertrophy.
On the triceps muscleIt comes into play at the end of a movement. Engaging it causes it to contract, helping to recruit muscle fibers.
Finally, to a lesser extent, the rhomboids are also involved.
Conclusion
So, does the floor press deserve its place among all the exercises on your weight-training program ? The answer is yes!
Incorporated into certain training cycles, it is an excellent way to build triceps muscle and continue your progress bench press. Especially if you've reached a sticking point and can't add any more weight to your bar 😉
