How To Increase Your Bench Press Using The Floor Press
The floor press may be one of the most effective exercises for improving your bench press – and many people haven’t even heard of it!
The floor press has been used by powerlifters and bodybuilders for many years as a way to target different
muscles and improve overall performance during the bench press.
This article will discuss why the floor press should be added to your routine, how to properly perform the floor
press, and some simple tips for improving your floor press technique.
The floor press is a great exercise for a number of reasons. First, it allows the lifter to use heavier weights
than you would normally use during the bench press. This is because the decreased range of motion allows you to go
heavier than you usually would.
The action alone of holding a large amount of weight in your hands can help you become more confident and
mentally strong. If you try to floor press 250 during a floor press, you will likely feel more comfortable trying
that weight during the bench press.
Once your mind says, “okay, I can do this. I can lift this weight”, you break mental limitations and boundaries
that you may have built up in your mind.
Another excellent advantage to the floor press is that it takes out your leg drive and stability. You may have
underestimated both of these factors, but I assure you that one you try the your first floor press you will
understand how much they effect your lift.
Because your stability and leg power is taken out of the lift, it requires you to slow the movement down and
pause at the bottom of the lift. It is truly a great exercise for improving those tough “sticking points” during
your bench press.
Perhaps the only downside to the floor press is that a gym may not have the proper equipment for you to perform
it correctly. Still, the floor press can be modified and you can use dumbbells instead of a barbell – so keep that
If you are new to the floor press it is important to perfect your technique to avoid injury and increase the
effectiveness of the exercise. Although floor press technique looks a lot like a bench press there are some
important things to note.
First, start with the bar resting on the rack at a height comparable to what your bench press would be set at.
Grip the bar using all four fingers and your thumb, then slowly unrack the weight. As you will notice, you are
fairly unstable. Make sure your feet are a little wider than shoulder width apart and lower the weight slowly.
Once your triceps touch the ground, pause for a moment but keep everything tight (abdominals, back, chest,
shoulder, etc). Explode upwards with the weight and repeat! As you get the hang of it, progressively add weight to
Adding the floor press to your chest routine will
surely help you see progress when it comes to your bench press. Try this exercise during your next workout and be
prepared to be amazed!
Check it out here: http://learnhowtobuildmuscle.com/BenchPress.html