Reddit Floor Press

My rep ranges aren t always specified but this is the closest you can come to my program. The floor press is a fantastic pressing variation for lifters of all levels to improve muscle mass lockout strength and bench press technique. The floor press which was covered extensively in a previous article is a segmented shorter range of motion variation of the bench press with the intent to target the top half.

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It can even be a great variation for lifters with.

Reddit floor press.

In regards to the exercises you ve mentioned here. The floor press is very triceps dominant as the chest works hardest in the barbell bench press at the bottom the portion of which the floor is cutting. While most bodybuilders and strength athletes today will use the bench press for the majority of chest training the floor press used to be the gold standard. Monday pull bench 7 6 5 4 3 2 2 deadlifts 7 6 5 4 3 2 2 weighted pullups 4x8 cable rows 3x12 face pulls 3x15 hammer curls 3x12.

All the stress is focused on the chest triceps and shoulders. Since the midpoint of a bench press trains the muscles at the best length this appears ideal. This means that if i have a bench day working with 80 x3x4 then i would floor press maybe 85 x2x2 and 90 x1x2. I train the full motion with other variations too using higher reps and sets.

I personally overload on floor press. Thats the flooring license in california. This would also guard the shoulders against too much range of motion. The floor press can be programmed either as a max effort lift or dynamic movement.

I don t think the floor press or even the pause bench are really gonna build your chest that well if you feel it s lagging as in development. Floor presses negate leg drive creating a pure upper body push. The floor bench press is exactly what you think it is the bench press while on the floor basically the reverse motion of a push up but it is so much more than that. I was able to accomplish this 22 years old i dont mean to brag im just so happy and have so much appreciation for my dad who taught me all i know but due to his english he never decided to pull the trigger on it.

I got my c 15 license on tuesday. If using it as a dynamic movement stick between 40 and 70 of 1rm with an emphasis on maximum bar speed. I find floor press very effective to get used to the load and to train that final part of the movement. The floor stops the stretch you would get as you lower the weight.

Posted the same thing to r gainit yesterday. The floor press looks like a bench press with less range of motion.

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