Floor Presses: opinions, advice etc.

[bignate73]

i hit some floor presses tonight and all i can say is wow.

talk about getting some max tension there. i cant even tell what was more tired. it took alot out of my tris, chest shoulders everything.

i know bfold and them are familiar with these. actually would this be comparable to a "3 board press" or "5 board press" etc? the thing about this movement is that the shoulder seems more restricted so its pretty much a lockout movement. i minimized the negative and just worked on max explosion from the catches. i tried to keep my elbows in at about 45 deg. from my body. the natural tendency for me was to go out wide though. its strange to note how different it is with no leg drive. (ive been using it more and more and its useful)

any thoughts on how to make these more "fun"?

 

[p03t1c]

i'm way under the 45 degree angle and i can hit much more on the board presses than i can on the floor press. i make sure my arms come to a complete stop on the ground and then explode back up.

 

[CytoMel]

Floor presses are excellent for gaining strength in the bench pressing muscles.

If you have chains they work especially well with floor presses.

 

[b fold the truth]

I have tried them but could not come up with an effective way to do them in my gym. I hear that they work wonders for a lot of body parts...

B True

 

[bignate73]

I hear that they work wonders for a lot of body parts...

B True

ALRIGHT!!! i'll be hung like a horse in no time!

hehehehe.

oh wait.... you didnt mean that. Doh!

 

[spatts]

Bignate,

I regularly do floor presses, and find that it is BY FAR my weakest portion of the bench due to my shoulders. They are on the up and up though. I like to do mine inside the bench plane, and I know we've discussed this before, but for me that's elbows next to body, arm at 90 degrees, and down to the sternum. The shoulder and tricep workout from that is incredible, and keeping it inside helps me minimize shoudler rotation and move the focus elsewhere. Also, you can do these close, med, wide and extra wide, if your shoulders can dig that sort of thing. You're not kidding about leg drive! I forget how much I use my legs to bench until I don't have them.

Something else you can do to move the focus when you start to fatigiue is to put your head up as if you're looking at your sternum, or where ever the bar's going to land. This tends to transfer focus away from the front delt and pec tie-in.

 

[spatts]

B, are you kidding?

 

[The Shadow]

Nate - try close-grip benches lockouts with 3-5 boards.

 

[b fold the truth]

B, are you kidding?

Which B are you talking to?

I haven't figured out a way to rig them up in my gym yet..and hear that they are good for the triceps, shoulders, and chest...

B True

 

[spatts]

I'm confused as to why you wouldn't be able to rig them up. You don't have anything the right height to lay the bar across?

 

[p03t1c]

i use the 1" poles or the j hooks near the bottom of the rack to set up mine. before i had a rack i would set them up on cinder blocks and get a partner help me lift off and reset..

 

[b fold the truth]

I may try the cinder blocks idea. I haven't put a ton of thought into it because I enjoy board presses so much. My J hooks will not sit on the outside of my rack...darn Weider junk....

I might get a little innovative with some wood though...for anyone who seen my seated pulley row disaster or my new calf machine

B True

 

[bishonen]

Not to be a noob or anything..

What exactly is the floor press? I gather you lay flat on the floor and do a pressing motion, but..

Is the grip that of the regular bench, or close-grip? Do you go the whole arc of motion, with upper arms hitting the floor at a 90 degree angle to the lower arms?

Sounds like an interesting lift to replace the close-grip.

Thanks guys.

 

[spatts]

The grip varies by what you want to work. You lay flat on the floor, and bench just like normal, except your arms can't go below the floor, so it works a certain portion of the movement.

 

[b fold the truth]

Your legs are straight in front of you too...so you get no leg drive.

B True

 

[MidwestJ]

LOVE EM! For me they really hit triceps well. A good exercise to "change things up" which is always good and necessary.

NOt using the leg drive to cheat really makes you better and stronger on them.

I feel them a little on chest but mostly tris. They also make me feel real thick. Feel real good after em

 

[b fold the truth]

MidwestJ: Leg drive to cheat? Naaa..the bench press includes using leg drive...

B True

 

[solidj55]

I agree the taking away of the leg drive on floor presses will for sure help your overall bench press once you go back to it and are able to use your legs again.

 

[DrBones]

So which muscle group would you guys have to say floor presses work the hardest...
Tris??
THanks
Ryan

 

[endpoint]

b fold the truth: i bought two car trailer stands from a local auto parts store. they cost like 7-10$ US each.
they seem to hold a crap load of weight
they adjust in height as well. they have pretty decent J hooks as well.

you need to learn how to weld, or make budies with a welder.

bignate73: i wouldnt compair these to a board press (except they are both pressing movements) they seem to aid the bench press in different ways. for me floor press seems to help after the first three inchs of a bench press
fun? i dont think so...they are the hardest lifts for me (with chain or not) maybe a weakness?