Floor press

The floor press is a variation of the bench press that's done, as the name suggests, on the floor instead of on a bench.


Benefits of the floor press

• You can lift heavy weights without undue stress on the shoulder because of the limited range of motion. It can be a useful variation for people who have shoulder problems. It's also good for long term shoulder health. Many big bench pressers have some shoulder problems, while they don't have the issue with the floor press.
• It's a pure upper body lift as it doesn't involve any leg drive like the bench press.
• Its a greater triceps builder.
• Improved lockout with the bench press. The limited range of motion and pause, will help if your sticking point is in the middle of the bench press.
• Most gyms have benches that aren't fit for purpose (too thin, slippery etc). If the benches at your gyms aren't very good it can limit how much you can lift. While a floor is the same in any gym and won't limit you in doing the exercise.
• It's not a problem in Real World Fitness as we have safety pins on our benches, but if you don't have them at your gym this is a safe exercise as it won't be able to fall on your throat.

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How too do a floor press
The set up

• Set up in the safety bars in the rack so you won't have to reach up to unrack it. 
• Lay down with your eyes level with the bar. This is a good starting position, but you might want to adjust it and see what's best for you. Have your legs out flat on the floor.
• Squeeze your shoulder blade together like you would with the bench press. Ensure your hands aren't cocked back and that the bar is low in your hands. Squeeze the bar as hard as you can then whole time.
• Unrack the bar by pulling it out of the rack without losing your upper back tightness, and keep your shoulder blades squeezed together.

Doing the rep

• Row the bar fairly low to your chest, somewhere between your nipple and sternum. You'll need to row it down in a controlled way so you don't smash your elbows into the floor.
  
• Pull the bar apart as this will help activate your lates on the decent.
• At the bottom of the rep, you want your elbows and wrists in line with the bar.
• Paused at the bottom before pressing it back to the starting position.