How to Floor Press for Maximum Bench Press Strength
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- čas přidán 12. 09. 2024
- Build a bigger bench press with the floor press - a bench press supplemental exercise that works the weak point or sticking point of a regular bench press!
If your weak point in a bench press is just above your chest -- if that's where the bar often gets "stuck" -- then the floor press is an effective exercise for you!
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Here cos of corona and cos I don’t have bench. Thanks for the certified gains
There’s good quality CAP benches at Wal Mart in stock
You can make a bench out of cynder blocks, ply wood and a towel. You can make a diy barbell out of a long metal pipe or mop/broom handle. Then take plastic crates filled with water bags or whatever you can find.
@@Big_Ben1988 I don't know if I want to die on cinder blocks with a broom crushing my windpipe.
For the floor press i use a board on the floor and resistance bands with grips. I fixed them under the board and the best is when i press up it can't fall down😉. I increased my bench press with normal plates since i began 20%. About two years i combine resistance bands with plates both have their pro and contras and combined they are unbeatable and you don't need a 100 plates for your training at home. Sorry for my bad english
Corona and a beach sounds good
After a bunch of shoulder problems, I now do close grip bench and floor presses, and have no issues with those, and feel strong still.
@thespiritbomb Conventional grip just inside shoulder width. I don't go crazy close, but definitely inside shoulder width.
@@waaagh3203 expirement with a reverse grip, thats supposedly the best grip for people with shoulder problems, and it activates your pecs more
Do you retract your shoulders like a normal bench press and arch your back ?
Have you seen any chest development while doing those?
@thespiritbomb Normal bench press grip
I. A truck driver and workout on my flatbed trailer with dumbells. I dont have a bench so I had to got to doing this. Never new this was an actual thing
Some guys use a 2" x 10" x 2' board with a cushion or rubberized foam taped or glued to the board, as a makeshift bench.
@@veg1run Thanks for the idea. I'm gonna have to try that!
@@MrCaryk Home Depot & Lowes usually have a cart in the store that has "non conforming" lumber of all types. The employees can cut down to size, whatever lumber you decide that you like.
Now I understand why I destroy everyone at gym when It comes to bench press. Not having had enough space to put a bench in my home, I used to do floor press for a couple of years before finally switching to the bench, and I realized that I could lift far heavier on the bench than what I used to lift on the floor.
Same here. On the bench you use yoir whole body in some way, but on the floor press its all about your arms and upper body
Haha same thing like Larry Wheels. Now the dudes a beast
Hey I’m stuck at home due to the 2020 Zombie virus, have about 300 lbs of weight and wanted to see if this was worth trying I use to do this with funnels but not olympicnbar thought I would be restricted
@@abdullahsalamahmed9799 uhhhhhhhhhh yes it is worth doing. Go bat shit crazy, actually.
It works😂 in the first lockdown I had no bench so just did floor press and my normal bench felt so much more stable
I've been wondering and inquiring about the reasons for doing the floor press for over a year. Nobody could answer that question. You made the purpose of this lift perfectly clear. Thanks so much for the explanation.
"You'll break your forearms in half... you don't wanna do that."
I died laughing.
I tried it today and is harder than Paused Press. It doesn't matter if the pause is 2-3 seconds. This is WAY harder. Because the point where you start even though is higher is just more difficult. Not to mention you can't arch, etc..
Thanks for the comment!
Sir, you just earned a subscriber!
I was really disappointed for not being able to get a bench for bench-pressing. So I started doing regular push-ups and floor benching. But somewhere in my mind, I was really thinking that, doing real bench-press will make my upper body more stronger.... After watching your video, now I'm ready to respect this floor-press and keep doing it!
Awesome, thank you so much for watching and subscribing!
Brb, going to a buffet real quick. I need that barrel chest.
I was literally just thinking today that on my second upper body day of the week I need something else to offset and strengthen my regular power bench on my 1st upper body day of the week. I know what I'm adding into it now and I came across this video by accident! Thank you for the tip!
I feel like I just sent you the email asking for this tip! Thanks for the insight, I love it.
Some people tell me doing this forces your triceps to do most of the work, not sure how true that is, but with the shoulder issues that i have this seems just fine.
I would think hand placement. Closer in triceps. Further apart chest.🤔
Seeing Will and you together makes me happy!
More coming with Will and I!
Last week I Tried floor press for the first time and never going back to bench press. Safer and stable
Nice.
You might want to try SOME bench, even if it's only with dumbbells. The floor press will remove some of the stress to the pecs. we're glad you like it, though
@@BarbellLogic It takes a lot of stretch off my pecs. Even with a lot of arch in my back, the bar is a good 3-4 inches away from my chest when my elbows touch the floor. I guess I have much longer forearms than most people.
@@pronewbofficial Fair enough...sounds like you've thought about this a lot.
Glad I found your channel. No nonsense teaching.
Thank you!
4:18 onwards is gold! Thank you very much!
and if ur a small guy like me, i can fit under a barbell with 45s - no need for a spotter!
So true lol
I never thought about the floor press as an option. It looks much safer for my broken shoulder too. Definitely to be added to my program.
Awesome...hopefully it helps (it's a good exercise).
Thanks for the in-depth explanation! Im currently suffering from pain in my right labrum. It hurts like hell when I do a regular bench press. Ive been advised to do floor press until my injury gets healed. This video is really going to help me out tomorrow.
Awesome - yes, floor press could help move the stress off the shoulders.
@@BarbellLogic Thanks!
Wow definitely putting this on my schedule my bench vs my floor press pr is about 100lbs
Cool
On the contrary, I have found that breaking a record on floor press usually means breaking a record on competition bench. The floor press never becomes easier than regular bench in my opinion. Also if you watch some of Louie Simmons videos he mentions that allot of the Westside guys use floor press to test their 1RM on bench as well as use it to build strength at the sticking point like you said. He has also mentioned that they finish with this bench variation as the last bench workout before a meet since it is the universal sticking point. Any other opinions on this matter?
Not to mention if you stay layed out like suggested in this video you don't have your legs to cheat with as you would on a regular bench. Even the slightest bit of cheating with your legs and arching your back makes a huge difference when you're at max weight and hit that sticking point. Without that crutch, you have to actually muscle through it. Although to be fair you can cheat a bit by pushing your legs down into the floor but try to avoid that. I only use that if that last rep is getting sketchy. 😆
You guys put out the best content. Thank you for these amazing videos.
Thanks for the positive feedback, John. Glad we've been able to help you out on your strength journey!
Think it's an old time strongman lift. Guy in about 1899 could do 500lbs strict I believe. Sometimes they used to combine it with a kind of wrestlers bridge cheat floor jerk movement apparently. Think it took until the 30s for somebody to think of using a bench.
The bar touching his chest, threw me off 😅. I have a medium chest and long arms that would never happen to me.😂
Very informative video, I have a session in 15 minutes . Thank you.!
Anthropometry will definitely change if it touches your chest or not!
At 6’4” and an arm span of 82”, 3 torn rotator cuffs, a labrum tear and long head bi tear. I will admit I grinded my teeth at Will’s perfect bench press build.
Some people are built to bench.
@@BarbellLogic and some to deadlift 😎
@@imissyoumom7644 Yep
Difference between Kirk Karwoski (made to squat) & Ed Coan (made to deadlift)
Lol im 6'5 and have a 82" winspan too, shit sucks for benching
Been toying with putting floor press back in my routine in place of incline press, once this hypertrophy block is over and I enter my strength block for meet prep floor press it is. Call me inspired. Haven't done these in a meaningful manner in forever and there is a huge gap between my bench and floor press.
Great explanation learned a lot from this video a better understanding of the floor press thanks 🙏
Awesome, thanks for the comment
Great video, I've been a "student " of Mr. Simmons for decades. Let me add some help during this virus time. With a ez curl bar and 45 pound plates you can do the floor press without a rack. You will probably have to rotate your head to the side and watch you don't take your nose off. Get the bar to upper chest level and press up one end of a time. Or you can add a small block of wood under each outside 45# and get under the bar. Definitely rest/pause at the bottom and EXPLODE up. 🇺🇸🏋️♂️💪🇺🇸
Excellent tutorial.
Excellent comment.
Thank you!! I will be using this today!
I can't find a bench everywhere is sold out so I'm doing these for now. I can't feel a good chest contraction as much and my triceps get way more work than the chest.
I’ve got the same problem
Maybe widen your grip a little. Since usually close grip pressing focuses more on the triceps.
There are multiple adjustable benches on Amazon right now, $100-$200. I think that there are lots of good deals.
New sup here
A lot of really good information here
Thanks for the video
Can’t wait to try this out at the gym! Now if they can hurry the f up and lift the ban...I can gradually gain my lost gains...back lol
lol
Do you recommend trying to arch for this lift? I can arch enough that the bar touches my chest even with my legs straight out. If I don’t arch the bar hovers. With or without arching, I still retract my shoulder blades.
I would say no arch
Id concentrate more on retracting your shoulders than the actual arch
In general, I would not arch.
No arch, Randy. This lift is a great opportunity for powerlifters to shift their mindset. Instead of thinking what I need to do to lift more weight (arch), the floor press is all about how to make a horizontal press harder (flat spine + no leg drive). I used the floor press in 2020 to address my tricceps lockout weakness. I hope this helps. Keep it up, Randy 💪🦵
one arm dumbell floor press for the win, you can set it up with both hands then off ya go
I wish I'd known some of these safer on the shoulders lifts when I was a lot younger.
Well, hopefully you benefit from them now!
Damn, 5'2 and 260 lbs. Dude has the proportions of an elite strongman
Oh yeah...I'm seeing lots of elite strongman who are 5'2" 😂😂😂
6'2" 360 lbs is a lot closer to most pro strongman
@@emessick I'm aware of that; I'm saying that he has the relative proportions of one since he's quite beefy considering his small frame. If we kept everything proportional and scaled him up to 6'5, he'd be like 400 lbs.
he's not 5'2 ffs it was a joke.
Thank you
Thanks for watching & commenting!
i have always floor benched as I train at home, alone and i use olympic weights because the bar wont damage your neck if you cant push it up.. oh, I do 100 rep push ups, slo and deep as a warm up
Nice video 👍 man
Great lift! The narrator sounds like Jimmy Kimmel.
I would love to see this demonstration done with someone that actually has the problem you are trying to fix. That being said, my weak ass is trying this next week at the gym because my bench press is PATHETIC.
Very, very strong people use this to re-mediate weakness in the lock out. You don't know if this guy has the problem or not. We all have to do our work.
Apart from the set up, as far as training effect is concerned, is there any difference between this exercise and something like a pin bench, assuming range of motion is the same?
I ask because It has been said that "floor presses are the box squats of the upper body", yet I hear many people recommending pin squats and not box squats (hating on them, in fact), so I was wondering if there are parallells to be found between the movements...
Extremely similar
My favorite channel!!! Excellent content
Thanks
Thanks, Randy!
Thanks for the video. I am building a rack and don’t have a bench.
This is a great exercise for those circumstances! :)
God dammit. When I floor press the bar stops at a solid 8 inches of my chest. Range of motion is cut like crazy, but Its still way harder than regular bench.
Since you can't reduce the length of your forearms...Sounds like you need to eat your groceries and get that barrel chest! :-)
@@ReynoldsStrong1 Yeah I need to fill out my frame ahah. Can't see myself go past 225 though, even if that would be the best solution to progress on the long run.
I SUCK at bench presses. It's my weak spot. My dumbbell presses aren't bad. I'm not sure if it's the angle of my writs (because having them on a straight bar feels awkward to me) or if I'm just really weak on the bottom portion.
I'll give this a shot.
@Deep Inside thanks!
Thanx a lot for this
Jeez the bar 6in off my chest at the bottom lol.
Same. I have freakishly long forearms
@@DaBrute Or an unfortunately shallow chest xD
Better for my elbow problems.
Lol barbell damn near 6 in. off my chest on floor press lol.
Me too. I picked the wrong model for this lift. LOL.
awesome !!! I will co-opt !! Thanks 👍👍🙏🙏
I’m just coming across this video and I notice you said add this into your days where you OHP. I don’t do shoulders the same day as my bench, my shoulder days and mixed in with my back days the day after my chest days. Should I do these on my shoulder days the day after chest day?
With that split, having this on your shoulder or chest day is fine. Because it eliminates the bottom portion of the bench press, it mainly trains the triceps and front delts.
Wow.mine hovers more than a few inches😂 i know my arms are long but now i know how long i dont bench atm becauwe of rotator cuff
Very good
Will doesn't need to buy a bench to "bench press" at home. Lucky guy
In floor press you can only burn your muscle fibers on triceps
Im going to do this am going to do one arm dumbell floor press get my core muscles strong the bible says the body is the temple of the Holy Spirit.
thanks
Question since I can floor press 175 pounds how much should I be able to bench press?
I work myself close to that weight and see how you feel. This feels incredibly close to a bench press, other than having your elbows hitting the ground. I do pause work as well with it and stop right before hitting the ground to try and make it more like a bench. Good luck.
Hi NBA Apeboy. I'd say somewhere between 195 and 210 lbs. Have you tested your bench press already? Just curious. Keep it up, bro 💪
@@FacePullTiToX No not yet
Could you potentially use something like a Bench block and straight legs on a bench? Failing on this exercise seems a bit scary without a spotter (how am I gonna pick up my shattered forearms) and my home gym floor is kinda dirty.
Rob D the barbell in standard plates can’t crush you. It’s 8 inches off the floor.
Clean your gym.
Perfect!
I started this video wondering if anybody else touches there chest in the floor press. Will answered that quick.
i have a barbel and 30kg of weight (about 65 pounds) and i have no bench
can i do all my chest workout in the floor?
floor gang
What do you do if you need to drop the weight though 🤔🤔
What about safety? Never do without a spotter?
Hi Gilmour. This is what I do when I reach failure on a floor press. I let the barbell drop towards my face (which I turn to either side and press against the floor). There is plenty of space between the barbell and my ears because I use OLYMPIC size plates. It feels scary the first time, but once you overcome the inital sense of fear, it has worked perfectly for me. I rarely go to absolute failure in the floor press, by the way, but at least I have a contingency plan ;) I hope this helps
wtf dude im 6"9 did floor press today and the elbows touched the floor with barely lowering the bar
Yep - long forearms.
Hi bro, should I arch up my back to do this floor press?
Yes. Retract and depress your shoulder blades. This'll make an natural arch.
Isnt this the same as a pause bench? Removing the rubber band effect. Pretty sure that's just as effective
It depends on your anthropometry. With longer arms, you won't get the same range of motion as a paused bench.
Thanks for the video, going to add to my training
Is it better to have big arch so my chest get closer to the bar or keep it with normal arch with chest couple inches away from the bar ??
So you don't recommend to do this on the same day as bench press? I'm on a 3 day split and either do bench twice a week or deadlifts twice a week but squat every workout.
If you want to be better at benching, bench more. I don’t think there’s anything wrong with doing this on the same day, just might be a little more fatigued depending on the weight.
What is the lenght of the barbell?
I’m getting tired of the dumbbell floor press because the thing is, I have long forearms so the dumbbells can’t touch my chest.
Change up the exercise, then
@BarbellLogic I tried doing tricep dips now, any ideas for how to add weight so that I can do weighted dips?
@@Spacebuddy-dm6ps Weight vest or dip belt
@BarbellLogic Woah woah that’s beyond what I have. The only things I really have for adding weight are rice bags. So how would I attach those to me? I could put them in my backpack but it could break…
@@Spacebuddy-dm6ps Yeah, sounds like adding rice bags to the backpack is about your best option (but acknowledge you don't want to overload it).
why does barbell presses alway hurt my sh joints? not every single workout but i mean within like 3 weeks or so?
i can do or could so 120 lb dumbells for 6 reps to failure and no pain for yrs but 240 on a barbell always hurts within a few weeks.
i seem to have very long arms witha 71ish wingspan at 5 ft 8
Shout out from London great video
Thanks for watching from across the pond!
If lifting alone, how to safely rack the weight if went to failure?
Don’t lift a weight you’re not 100% sure you can do without a spotter. You can always max out another day
I lift alone, so a little nervous doing this. Will this work well with the pins set up?
Probably not, as the pins are usually 2 inches apart at the bottom of the squat rack and--depending on your chest height and forearm length, you may be touching your chest in the bottom.
I'd say take it easy, don't collar your plates, and if you're unsure whether you can do the next rep, rack the bar. Ultimately, this is a supplemental lift, so don't need to go to RPE 10.
Great, thank you for answering!
Can I do this instead of bench press to save joints and my lower back?
Beka Machurishvili no. Bench press.
If you're a powerlifter, no. If you lift for any other reason, of course yes.
Does this still work the chest?
Indeed it does.
@@BarbellLogic Okay, thank you. I read on google that it doesn't so I wanted to ask someone trust worthy to check. :)
@@still5368 No problem.
@@still5368 Whoever said that may have a point that the bottom of the bench press movement trains the pecs more than the top (which is a lot more tricep), SO--especially if you have long forearms and the bar is well above your chest--it might train the chest LESS than a normal bench press. It trains it though.
Given that virtually no one is doing this as a main lift (and speaking here as one of the tiny minority who does), you don't even need a rack. If your body is working normally you'll be able to thrust far more into position than you're capable of pressing.
I set up two 1/2” mats and it gives me enough clearance to really burn out. It’s a great replacement for no bench.
Great! Now I can make a day out of using the squat rack for floor press, standing press, and of course bicep curls. Lol, who needs squats right?
We like to move clients to a 4-day split if they're able and willing where we GENERALLY program an upper body day and a lower body day, so that sounds like a good upper body day on a 4-day split.
@@BarbellLogic Yep, I gotcha, just making a lame joke about how guys are already annoyed enough with people taking up the squat racks with non-squat exercises.
I wouldn't mind trying some floor presses, but it'd cause much scorn in most gyms around here. Lol
@@LastBastian Haha, gotcha. Benefits of having a home gym...I waste time in the squat rack constantly.
Man I must have long arms my bar is like a foot away lmfao
My forearms are far too long.
Nice
Do u need to retract ur scapula?
Yes
@barbell Logic what u mean do LP on left over time?
leon flowers start somewhere and add weight each session.
@barbell Logic. Ok thanks
No bull shit the space between the barbell and my chest when elbows on the floor is like 10 inches
What % of ur bench max should u use for floor press
Just get started and do LP on the lift over time.
158%
I do no more than 90% on heavy days. Least is 60%
Anyone that uses a close enough grip can touch there chest and do the full range of motion .
Using a close grip is fine, if your goal is to train close grip bench press.
@@BarbellLogic I did just close grip off the floor position for a few weeks and I help my normal grip bench . Stuck doing it this way becouse of no rack or bench.
What about one arm dumbbell heavy floor presses?
If that's all you have access to, that works!
Im afraid to lay down on the dirty gym floor
LOL that is a concern...
Grab a yoga mat?
You can take to flat benches and make a T with them and do the same thing. You triceps touch the top of the T. Floors so dirty bro!
The question is - how often to floor press in a week cycle?
Vasea Frolov 2-3 is usually the case
74 times per wk
One time per week.
Nice beard bro
Who else is hear cuz your to poor for a bench, and who else is laughing/crying at the mention of a rack of any sort?
I feel you, man. No bench over here, so floor press is all I got :)
Oh oh I want to break my forearms
Pls don't 😳
Ahh so floor press does not mean pressing the floor
That might end up looking like a push-up, I guess.
Shit....Not WHITE T SHIRTS UNDERNEATH! That's CCCRRRRAZEEEE!
I do floor press with bent kness, sorry, I don't want everyone to look at my bulge
@Wade Lmao, sorry but that is so funny.
Doing floor presses now because you got hurt?
That doesn't sound shameless