Floor Press

The Floor Press is an excellent exercise that primarily targets the chest muscles (pectoralis major) and triceps , with less strain on the shoulders compared to the traditional bench press. This variation is perfect for those who want to build upper body strength, but at the same time want to minimize shoulder strain. It's also a great exercise for developing triceps and working the upper range of motion in a press exercise.

Correct Form and Technique

How to perform the Floor Press correctly:

  1. Starting position: Lie flat on your back on the floor with your knees bent and your feet planted on the ground. Hold a dumbbell in each hand, with your elbows bent at about 90 degrees, and the dumbbells directly across your chest.
  2. Press up: Press the dumbbells up until the arms are straight, without fully locking out the elbows. Keep your shoulders pulled back and chest lifted throughout the movement.
  3. Controlled lowering: Slowly lower the dumbbells back down to the floor until the elbows hit the ground, while maintaining control of the movement.

Watch this video for a demonstration:

Common Errors

Avoid these common mistakes to get the most out of your Floor Press :

  • Incorrect position of the elbows: Make sure that the elbows do not fall too far out to the sides. Keep them at a natural angle closer to the body to avoid shoulder strain.
  • Locking the elbows: Avoid fully locking the elbows at the top of the movement to keep the tension in the pectorals and triceps.
  • For quick lowering: Make sure you lower the dumbbells slowly and with control to maximize muscle activation.

Modifications and Variations

Here are some ways you can adapt or vary the Floor Press to make the exercise more challenging or to adapt it to your level:

  • One-arm Floor Press: Perform the exercise with one arm at a time to challenge your core muscles and balance more.
  • Barbell Floor Press: Replace the dumbbells with a barbell for a different angle and more stable lift.
  • Paused Floor Press: Pause in the bottom position when the elbows hit the floor to increase muscle tension and make the exercise more challenging.

Repetitions and Sets

Recommended reps and sets for Floor Press based on your fitness level:

  • Beginners: Start with 3 sets of 8-10 repetitions with light to moderate dumbbells.
  • Intermediate: Perform 4 sets of 10-12 repetitions with moderate to heavy weight.
  • Advanced: Complete 4-5 sets of 6-8 repetitions with heavier weights for maximum strength and muscle growth.

Breathing technique

Correct breathing technique is important to maintain control and stability during the Floor Press :

  • Inhale: Inhale while lowering the dumbbells to the floor.
  • Exhale: Exhale as you press the dumbbells up to the starting position.
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