The Floor Press: How to Properly Perform This Strength Exercise

  • By: gymtrix
  • Date: September 17, 2022
  • Time to read: 4 min.

The floor press is a great exercise for increasing strength and developing muscular endurance. It’s a versatile movement that can be performed with a variety of weights and equipment, making it perfect for both beginner and experienced lifters alike.

In this article, we’ll cover everything you need to know about the floor press, including proper form, benefits, variations, and how to incorporate it into your workout routine.

By the end, you’ll have all the tools you need to add this valuable exercise to your lifting toolbox.

What is the floor press?

The floor press is an excellent exercise for developing overall pressing strength. It’s a great exercise to include in your program if you’re looking to improve your bench press, shoulder press, or any other type of pressing strength.

The floor press can be performed with a barbell or dumbbells. To perform the exercise, lie on your back on the floor and press the weight up from the floor. Keep your glutes and abs tight to maintain stability throughout the movement.

The floor press is a great exercise for beginners because it’s relatively easy to learn and doesn’t require a lot of equipment. It can also be progressed to more challenging variations as you get stronger.

How to properly perform the floor press

The floor press is a great exercise to target the chest and triceps.

Steps to perform the floor press properly:

1. Lie on your back on the floor and plant your feet firmly on the ground.

2. Hold the weight in your hands with your elbows bent and your upper arms parallel to the ground.

3. Push the weight up until your arms are fully extended, pause briefly, and then slowly lower the weight back to the starting position.

4. Keep your abs pulled in so that your back stays flat on the ground during the entire exercise.

5. Don’t let your hips or shoulders rise off of the ground at any point during the exercise.

The benefits of the floor press

The floor press is a great exercise for developing overall pressing strength. It’s also a good exercise for targeting the triceps and increasing muscular endurance.

Some of the benefits of the floor press include:

Increased Pressing Strength: The floor press is a great exercise to help you build overall pressing strength. This will transfer to other exercises such as the bench press, shoulder press, and overhead press.

Triceps Development: The floor press is an excellent exercise for developing the triceps muscles. This is due to the fact that the weight is pressed from a position that’s closer to the body than other pressing movements.

Improved Muscular Endurance: Because the floor press is a relatively easy exercise to perform, it’s great for increasing muscular endurance. This is especially true if you perform the exercise for high reps.

Easy to Learn: The floor press is a fairly simple exercise to learn and execute. This makes it a great option for beginner lifters who are still learning the basics of strength training.

Versatile: The floor press can be performed with a variety of weights and equipment, making it perfect for both beginner and experienced lifters alike.

The difference between the floor press and other pressing movements

The floor press is a great exercise for increasing pressing strength and developing the triceps. However, it’s important to note that the floor press is not the same as other pressing movements such as the bench press or shoulder press.

The main difference between the floor press and other pressing movements is the range of motion. The floor press has a shorter range of motion than the bench press or shoulder press because the weight is pressed from a position that’s closer to the body.

This shortened range of motion makes the floor press a great exercise for developing pressing strength and triceps development. However, it’s important to note that the floor press will not develop maximal pressing strength like the bench press or shoulder press.

If your goal is to develop maximal pressing strength, then you should focus on exercises like the bench press and shoulder press. However, if your goal is to increase pressing strength and develop the triceps, then the floor press is a great exercise to add to your workout routine.

Tips for making the most out of your floor press

There are a few things you can do to make the most out of your floor press.

Here are a few tips:

Use a weight that’s challenging but manageable

The floor press is a great exercise for increasing pressing strength, but it’s important to use a weight that’s challenging but still manageable. If the weight is too light, you won’t see any strength gains. However, if the weight is too heavy, you won’t be able to perform the exercise with good form.

Focus on quality over quantity

When performing the floor press, it’s important to focus on quality over quantity. This means that you should focus on using good form and performing each rep slowly and controlled. Don’t worry about lifting the heaviest weight possible or performing a high number of reps.

Use a full range of motion

When performing the floor press, make sure to use a full range of motion. This means that you should lower the weight all the way down to your chest and then press it back up until your arms are fully extended. Don’t cheat yourself by not using a full range of motion.

Breathe properly

When performing the floor press (or any exercise for that matter), it’s important to breathe properly. This means that you should inhale as you lower the weight down to your chest and exhale as you press it back up. Proper breathing will help you stay focused and increase your strength gains.

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