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Floor Press?

G

Grantsdu

New member
What exactly is a floor press. Do you just bench laying on the floor? If so, how do you get under the weight? Do you go down till your elbows hit the floor or what?
 
Set a power rack up with the hooks low enough for you to lay on the ground and unrack the weight, lower the weight until arms touch the ground, press back up. That's how I do em anyways.
 
I've grown to love em'. Teaches the body to control the weight, no bouncing at the bottom. Un-rack the weight , come down very slow, touch the floor, press. Has really stabilized my form with the heavier weights.
 
Teaches the body to be in total control of the weight, Blasts the mid to upper portion of the movement, Awesome Tri excercise when done correctly.
 
I do floor press with my legs completely flat, some have their knees bent, I feel it's more difficult to lay flat. If you're looking for more of a challenge try adding some chain, that'll really give your tri's a workout!!!!!!
 
speeddemon it helps the last part of your bench ( after you get to the point that the shirt no longer helps) and it kicks the triceps
 
love doing floor press ! got some funny looks when i first started doing them, people used to point out that the benches were free if i wanted to use them heh.

Found they really helped my sticking point (bout 3 inches off my chest) and you cant get any bounce out of the bottom end.
 
awesome exercise,floor presses!!!!!!!!!......you gotta do them with legs straight...alot harder .......we put the chains right in the bar and work up till we miss .....:D
 
Speedeamon,

A floor press is not a partial for everyone. When i do them, the bar hits my chest/upper abs at the same time my triceps rest on the floor. But they are designed to help the bottom part of your press, as you are going from a dead stop to pressing with all your might in a very breif time period.

B.
 
Must be nice to have such short arms. The bar is seven and 3/4 inches off my chest, even when I arch. I am afraid to measure what it would be if I was laying flat.
 
Same here...I get those shoulder blades squeezed as tight as I can, arch up, and still have forever to descend. Comes in handy if you're spiking a volleyball though!

...wait, this is the PL board, nevermind. :)

Arioch, you have any tips for tweaked shoulders? I can't even bench the bar this week (hell, I can't touch my right index finger to my nose) because my shoudlers are so f'd from trying to test my 1 rep max. How can I strengthen the inner shoulder workings so that I DON'T use my shoudlers to bench? I keep the elbows down and in, and decend low over the sternum (since correcting my form 6 weeks ago, I've gone from 95 to 165 on bench). We had been using bands and decided to take them off and see how high I could go...STUPID MOVE. 165 went up ok, but I put too much force into 175 and it didn't move at all, my shoulder has been f'd since (about a week).

Thanks!
 
no dis meant speed demon but that is more of a bodybuilder press---feet on floor gives you more stability and power---the floor press you use a closer grip and it works tris and a little inner chest---helps with lock out bench power
 
Spats, there is not a whole lot you can do. The more you can arch, as well as the lower you bring the bar (even though it sounds like you are bringing it pretty low), the less you will use your shoulders. Keep your elbows in as much as possible, for as long as possible. You will lose a little of the drive from the triceps by keeping them in as long, but your number one concern is not aggravating your shoulders.

What sort of problems do you have, and what are you doing about it?
 
Actually i dont have short arms. Measured for a shirt and my sleeve length is 35 1/2. It smy torso from front to back is my guess. And at 5'10 or whatever ya'll wanna call me, thats actually pretty long armed.
 
35 1/2" ?? hmmm... could've sworn I remember Tapout saying they were more like 32"...... and from Cubanito's pic.....



uh-oh.

;)
 
Arioch,

As a sprinter, I was always on the track during baseball season so I've never thrown a baseball in competition in my life. There is absolutely no reason my shoudlers should hurt. What happened is that a year ago I hired a trainer (that i fired last week), and he has had me benching wrong (tweaking my shoulders) every monday for the last 52 weeks. I was STUCK at 95 pounds because my shoulder couldn't take it. Hannibal corrected my form, and I went up to 165ish. My shoulder hasn't hurt at all since hannibal started with me...UNTIL LAST WEEK. It was just a fluke. I've been icing...and WAS using ibP, but I hate to do that long term. Ice, massage, and what little AR I can tollerate.
 
Sorry bro but tapout doesnt taylor my clothes for me! Nor does he measure me for them. Tap out will look for any and all possible way to be taller then me, but shorter then he really is. It was all those Heavy Squats tapout does! LOL!

My length arm wise, measured like a fighter is 70 1/2 inches. Here is tale of the tap for PL JAY!

height 5'10 5' 9 5/8 (yes we got technical) Thank my wife
weight 253lbs
fight weight 242lbs
reach 70 1/2 inches (finger tip to finger tip)

record 25 bench meets 21 4 1 (bomb)

Hey maybe ya'll can fight about how big my dick is! We could post Tapout 's little memeber and let him claim what he thinks it is, then i will post mine and tell you what mine really is. Then you will truly see who reads a tape correctly!
 
Last edited:
Tale of the tape for brian:

Height: 5 foot 7 1/2
Weight: 228
dress shirt I am currently wearing: 18 1/2 neck, 34/35 sleeve
Chest is 48 relaxed, 50 expanded.
Arms 18 inches
Legs: Looks like I am riding a chicken
Waist: Too big

Arioch, regarding the short arms/deep chest thing, I have come to the conclusion that the only thing in the world that this build is beneficial for is benching. No good for any sport that I have ever played, or can think of. I aspire to someday have a big bench, and I will get there, but I would love to be able to dunk a basketball, or deadlift 700 lbs, or total 2000, and unless there are some drastic changes in the future, none of those things are looking real promising.

B.
 
Damn Brian, give yourself a chance. You sound like your giving up before you've even started. We all have our weaknesses but we just do the best we can. You have a great squat & bench and your deadlift is coming along. There is no reason in the world that you can't Squat - 800+, Bench - 550+ and Deadlift 600+. By the looks of that then you will total 2,000. These things take time. I remember JM Blakely saying that he thought he would never bench 500 and now he benches 700+. Same thing for Dave Tate. He was stuck at a 1,850-1,950 total and then he discovered Westside. Now he totals in the 2,200-2,300 range I believe. The first step in accomplishing any goal is to convince yourself that it can be done. We all have doubts but we have to do our best to dispel them because doubt is the first step to failure. You should make a poster that says, "2,000 or Bust!" and tape it to the wall in front of your power rack so that every time you lift you are reminded of your goals.
Good luck!

- Screwball
 
JUST FOR THE RECORD
i have never said anything about jays arm length(i dont even know mine) nor have i ever said anything about his penile length.I DONT WANT TO KNOW IT NOR WILL I EVER MEASURE IT for some reason he tells us daily about it---which any statements he says he does not have to prove
the only thing i have ever said is he is 5-9
and he has measured the miles--which is the funniest thing i have ever heard--ASK HIM TO EXPLAIN AND HE WILLnot i
 
Spatts,

High rep DB presses can be good for strengthening the connective tissue, both flat bench as well as a slight incline. Really work on the external rotators. The cuban press is rather hard to describe, but it is, imo, one of, if not the, best exercise for this, and would be a good addition to the horizontal work you are doing with the bands. If you can not find a description, with picture, you can just use the bands to perform an exercise similar to the DB power clean, only slowly and carefully. You know where to look on elitefts for the pics of these.

DL-Phenylalanine can sometimes help with joint pain, but this is more of a "treating the symptoms and not the disease" sort of thing.

MSM never hurt. You could also look into active release therapy.
 
Hey tapout i never talk about the lenght of my shit! I had to tell ya'll so you could understand what i meant about my mileage. Which by the way is way more now! But anyway back to the floor press deal.

I think dumbells on floors would be cool , i can actually say i have never done them but thought of it alot. I think sometimes i go with what is less of a pain in the ass to set up sometimes. Lame i know. And it would also seem to be harder to getthe dumbells in position.
 
Arioch said:
If you can not find a description, with picture, you can just use the bands to perform an exercise similar to the DB power clean, only slowly and carefully. You know where to look on elitefts for the pics of these.
Click to expand...

Arioch correct me if I am wrong...but wouldnt anything that sort of mimics the old "shoulder horn" apparatus be benificial to her external rotator problem. I have shown her a couple. But there are a few more she could try.

For example...lying on the floor with your upper arms straight out from your shoulders and your elbows at 90 degrees so your forearms are parallel to your torso. With your arms flat on the floor...and dumbells in hand....rotate your shoulders until your forearms are perpindicular to the floor.
 
You are absolutely correct. I tend to like the cuban press simply becuase it came from Olympic lifting, and I am sort of prejudiced like that. It is worth noting that when OL'ing was the rule, rather than the exception, that no one had rotator cuff injuries. Hell, my coach once told me "We never had no damn rotatin' cuff, and we was THANKFULL!"

But your recommendations are very good.
 
Doing it faithfully until last week when I realized I couldn't touch my nose with my right hand...it's F'd up!
:(
 
The guy in the picture has his hands too close together. The arms should be at a 90 degree at the elbow joint throughout the rotation.
 
Screwball,

I was not poormouthing about myself in the tale of the tape post above. I was trying to make a point that no matter who you are, and what you are good at, it often seems like the grass is always greener on the other side of the fence.

I think that I have one of the better bench builds on the board vs. poorer deadlift builds, while Arioch would probably agree that he is one of the better deadlift builds vs. poorer bench builds on the board. Arioch and I have used each other as examples of these things in the past.

Maybe I should have said 2200 total. Or 2400 total, because you are right, adding up the numbers you posted is 1950. I have no doubt that some time down the road I will bench 600, and squat 800. I hope to do a hundred pounds more on each lift, but I think 600 and 800 are pretty realistic goals. If I can get my deadlift caught up to my bench, and then hit what I know I am capable of, I will someday hit that 2 grand total.

I have had a goal for some time to total elite at 220 or 242, while basically being a bench only competitor for the most part. Don't think I am feeling sorry for myself. Hell, at this particular moment, I feel so damn good I might try and go bench my Yukon.

See ya Sunday,

B.
 
Hannibal said:


Arioch correct me if I am wrong...but wouldnt anything that sort of mimics the old "shoulder horn" apparatus be benificial to her external rotator problem. I have shown her a couple. But there are a few more she could try.

For example...lying on the floor with your upper arms straight out from your shoulders and your elbows at 90 degrees so your forearms are parallel to your torso. With your arms flat on the floor...and dumbells in hand....rotate your shoulders until your forearms are perpindicular to the floor.
Click to expand...

I was able to crank out 4 at 155 yesterday, and my shoulder is feeling much better. Need to get started on building up the rotator cuffs though. Can't have these constant bench set backs.
 
This is very true. It is hard to have an optimal training session without optimal health.

And Brian, you are correct. I have one of the worst builds to bench in the Western hemisphere, and it shows.
 
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