The Floor Press

[Dr Squat]

I think that the floor press is an under-rated exercise. I suspect most bodybuilders consider that it is a powerlifting specific movement but I think it is relevant to bodybuilders who want to improve their triceps and their bench pressing in general.

I also like it as another way to get some variety into your tricep workouts, a change from close grip and skull crushers.

t-nation.com provides the following definition:

"This is one of the classic max effort movements that's stood the test of time. The floor press is performed by setting the hooks or supports up in a power rack so you can bench press while lying on the floor. Get under the bar with your shoulder blades together and shrugged into your traps. Tuck the elbows and unrack the weight. Lower the weight until your triceps hit the floor. Pause for a split second, then press the weight back up in a straight line. This movement can be done several ways. The first is with straight weight. Just warm up using three to five reps in an ascending pattern until you reach your one rep max. The second way would be to work up to 60% of your best bench press. When you reach this weight, you'll begin adding one 20-pound chain on each side of the bar with each additional set until you max out. For developing strength off your chest, using straight weight would be the best bet because it'll teach you to press out of the bottom with maximal weights".

[ThePman]

This was always a shoulder-saver exercise for me.

Though I did have one trainer tell me that it wouldn't work my chest as well as the full ROM.

[Dr Squat]

Though I did have one trainer tell me that it wouldn't work my chest as well as the full ROM.

Fark that's funny. Did you manage to bite your tongue?

[nate225]

Especially good for shirted freaks! :nod: But a great exercise - underrated as you say Doc.

[tinytraps]

I love the floor press, even underutilized by some powerlifters! Id also like to point out that not only does the FP hit the tris hard, but also gives the chest a good thrashing

[PeterDolan]

Had many a PT tell me that the floor press is a shit exercise! Funnily enough, I bench more than each of them and my tri's are bigger (even at their 20-30% BF)

Not sure why so many people can it?

[Dr Squat]

Had many a PT tell me that the floor press is a shit exercise! Funnily enough, I bench more than each of them and my tri's are bigger (even at their 20-30% BF)

Not sure why so many people can it?

I think it's because of the short ROM. But that's ridiculous as it's primarily a tricep movement anyway.

[Best Bench]

Floor pree is definitely under rated. I used to do a lot and when it was going well my bench was usually tracking nicely.

I haven't done it a lot since being at Eastside as Fry seemed to like having nose bleeds all over the floor. Been back into ito since Doc got in the new carpeted platforms for the power racks.

[ThePman]

Though I did have one trainer tell me that it wouldn't work my chest as well as the full ROM.

Fark that's funny. Did you manage to bite your tongue?

I was kinda stunned by the question, so I just looked at her and said "that's really not the point" and went back to it.

[HarryB]

Must have been the same trainer who told me bent over bb rows weren't a good exercise because they compromised your lower back. I told her I felt not doing them would compromise my back development...

[Old Bull]

Always liked the Floor Press Dr as you said very underated, it takes the hips and leg drive out of the equation and as Pman said a good Shoulder Saver, we have had some really good results with the 3" Fat Bar.

[thatwaslight]

The first time i started doing floor presses i put 20kg on my bench.

I can't recommended them enough to anyone looking to increase their bench.

[Chemo]

The first time i started doing floor presses i put 20kg on my bench.

Over what time period? that is insane!

The floor press is to develop the tris and mid bench motion?

The elbow tuck you mention makes it sound similar to a close grip bench what do you do with the grip? Same as a normal bench?

Gotta figure how to rig this up in my gym!

[rose]

Floor press is one of my favourite max effort lifts, both wide and close grip. As a supplemental exe Dumbbell Floor Press is another good variation. I'd pick floor press over skullcrushers every time, for a number of reasons.

[morattigirl]

Ima thinking I need to do some of these! :nod:

[Chemo]

Nice link rose, answered all my questions lol.

Time to add that to the arsenal. :twisted:

[thatwaslight]

The first time i started doing floor presses i put 20kg on my bench.

Over what time period? that is insane!

The floor press is to develop the tris and mid bench motion?

The elbow tuck you mention makes it sound similar to a close grip bench what do you do with the grip? Same as a normal bench?

Gotta figure how to rig this up in my gym!

12 weeks bro, and i always do them at max effort grip. I find them far more effective to strengthen my tris over CGBP.

[Rookie]

I find them far more effective to strengthen my tris over CGBP.

How come bro? Obviously the shorter ROM would allow for greater weight?

Out of curiousity how much you bench for 1 rep?

[PeterDolan]

Would I be correct in saying that this exercise is the equivalent of the box squat?

[thatwaslight]

I find them far more effective to strengthen my tris over CGBP.

How come bro? Obviously the shorter ROM would allow for greater weight?

Out of curiousity how much you bench for 1 rep?

I get lots of shoulder activation from cgpb bro but yes also more weight and to answer your other question not enough...lol last time i tested 155 but haven't gone near heavy weight in months cuz

[Rookie]

Would I be correct in saying that this exercise is the equivalent of the box squat?

As in crossover to relative lifts?

[PeterDolan]

Would I be correct in saying that this exercise is the equivalent of the box squat?

As in crossover to relative lifts?

Well kinda but shorter ROM and the pause. Not sure if the shorter ROM is always the case for box squat but just from what I've read in some journals some dudes do just short of parallel

[Monarchking]

good shit Dr, again some useful stuff I can use in my training

[Chemo]

Did floor press today PD, feels exactly how a box squat is to a A2G squat, huge tension at the bottom of the motion, and having to fire from that resting point is hard. I got quite a bit of tension in the back too, for some reason my rear delts were worked or stretched O__O

Bring on the bigger bench and from what it feels like bring on a more explosive punching technique \:D/

[Dr Squat]

I did them on Friday night and one of the boys suggested that I pull my shoulder blades together. I was laying there "like a sack of spuds" he said. This really helped and as I got heavier the bar was close to hitting my chest.