Barbell Floor Press Alternative

People often overlook the floor press as a worthwhile exercise to perform for the upper body. This movement can be performed with a barbell or dumbbells although the barbell version is easier to set up. Start by performing dumbbell squeeze presses and then transition directly to dumbbell floor presses when you fatigue.

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Avoid the floor press.

Barbell floor press alternative. From a standing position hold a 45 pound plate or two 25 pound plates for a greater range of motion at chest level and begin pushing the weight outwards using two hands while simultaneously squeezing the chest muscles. The floor press is the original horizontal barbell press even predating the bench press. 1 barbell floor press. 1 barbell floor press.

As the barbell descends towards the chest the upper arms will contact the. Just ditch the bench and instead set up on the floor to limit the range of motion. If the floor press can teach us a lesson it is that we do not need as much range of motion on our exercises as we may think. The dumbbell chest press targets the same muscles as the bench press.

Most guys panic when they won t have access to a bench for chestday but here are 5 floorpress substitutes from mh fitness director bj gaddour bjgaddour. The floor press is performed by using a barbell kettlebell dumbbell or a trap bar. Here are three variations to consider. Use a pad around the barbell or some other reference to give you an endpoint for the range of motion.

It s a compound exercise meaning you re still going to be able to target the same muscle groups as the bench press. You can limit the range of motion in the bench press to gain the benefits without the problems. This is one of the most basic pain free ways of pressing that decreases the amount of stress on the anterior shoulder girdle while also allowing you to go heavy. Dumbbells can be easier to locate and handle than a barbell especially for a beginner.

The svend press is a unique movement as it involves the use of a plate but no barbell. Dumbbell squeeze press floor press combo watch the video 00 46 this is a great mechanical dropset where you transition from a harder version of a movement to an easier one. At one time lifters attacked the lift with gusto putting up some impressive numbers including george hackenschmidt s 361 pound strict floor press back in 1899. The floor press is an excellent bench press alternative if you don t have access to a flat bench but still want a barbell variation.

The one downside to this movement is that you re not going to be able to lift the barbell through its full range of motion because your. What is great about this exercise is that it offers a similar pattern to the bench press while overloading the top of the movement.