Laying Down On Floor Bench Press

You re on the floor for a floor press but you re not lying down on the job. In that sense it s the upper body equivalent of a deadlift. Perform five reps followed by a five second isometric hold in the bottom portion of the rep with the arms just off the floor.

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The floor press isn t an excuse to skip out on the good eccentric contractions.

Laying down on floor bench press.

Keep your knees straight and don t bend your knees. Http goo gl x8hel5 full 12 week muscle building 4 day split program. This doesn t mean that you should drop regular bench pressing in favor of the floor press. Take a normal bench press grip breathe unrack lower down pause and fire back up to the lockout.

Build a stronger chest with the floor press abs and glutes tight. Start by laying down on the floor with your legs stretched out feet relaxed. Related â why one benchâ. In all it comes out to 15 reps and 15 grueling seconds of isometric holds.

If you do you ll lose your ability to use the stretch reflex to your advantage which will decrease performance and increase injury risk. As you lower the weight down to the floor slowly stop and pause when your elbows touch the ground. If your goals are to add numbers to your bench and size to your chest and upper body the dumbbell floor press and its variations can be used as a supplementary lifts. From there go straight into four reps followed by a four second hold then three then two and finally one.

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