The Benefits of the Floor Press Vs. the Traditional Bench Press
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- เผยแพร่เมื่อ 31 ก.ค. 2024
- In this QUAH Sal, Adam, & Justin answer the question “What are the benefits of the floor press versus the traditional bench press for those working out at home?”
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“the Benefits of the Floor Press Vs. the Traditional Bench Press “
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Was so happy to figure out the floor press after I dislocated my shoulder on the bench last year.
Floor press + barbell row + hack squat is one of the quickest barbell circuits to do. That’s all I did during quarantine and the full body hypertrophy effect was really noticeable. Plus the training session only took like 30 mins!
This actually sounds dope!, what was your circuit like if you don’t mind me asking ?
Add deadlifts and pull military press into that as well?
Damn that's actually too good
Straight to the point, floor press is harder then bench
The floor press is amazing for building the chest muscles because of the constant tension on the chest and your back muscle are forced to be tight when on the flat floor so its safer on the shoulders too.
It’s also a great technique for people with limited shoulder mobility . Older clients benefit with floor press who have arthritis or specific shoulder issues.
These guys gotta be the smartest out of shape looking guys talking about working out i ever seen.
Having had 3 x should re-construction...I only do floor presses, as to not hyperextend the glenohumeral joint.
Flyes as well. Cheers.
Same. Do you still build mass on ur chest from them?
@@michaelbradley2702 I would assume so. Its not "optimal" because of the lack of a deep stretch but it is still working the chest pretty good.
Coming from someone who had a 565 raw bench, The floor press at its core is to strengthen the triceps. The biggest benefit is pausing at the bottom for 1-2 seconds and driving up as hard as you can. Touch and go on the floor press defeats the core reason of doing it in first place. I only did bodybuilding training never did powerlifting but I still Incorporated power movements like floor press and other things most bodybuilders will not do because they are searching strictly for hypertrophy but not me I did VERY HEAVY stuff in addition to that outside of normal gym lifts that were strength focused. I disagree (everyone) could benefit from floor press to get more power and strength for pressing in general even your average joe
Hey so i saw a video where Arnold Shwarzenegger says doing bench presses on the floor works just as well as doing them on a bench. Is that true?
@@lalomontoyajr.9282 in regards to your question, depends where you place hands on bar. Closer in works triceps more and further out hits chest more. With floor press ur elbows stop at floor where as with normal bench your elbows do not. You will have more ROM with regular bench so incorporate bench for more chest focus and floor press for more tricep focus. Hope that helps. God bless ✝️
@@PoweredbyJESUS7 I will try that for the chest. I'm going to see what results I get in 3 months. If I don't see any results I'm just going to have to buy a bench press. Thing is I live in apartments and no place to put it. That's why hopefully the floor workouts do the thing!
@@lalomontoyajr.9282 Floor press compared to nothing. That win goes to floor press
@@PoweredbyJESUS7 I will! Thank you!
Floor press and pin press alike has helped me strengthen my bench press, indeed.
I’m so damn close to 315 bench, I can’t lock it out, gonna start programming floor press hopefully it helps
Chest for muscle strength balance between right and left sides.
This guy Knows what he's Talking About!
Foam roller great tip I’ll try that!
A little hack i discovered i call the raised floor press, find or create a surface thats the same size as a bench but that is only 1-2 inches of the floor, that way u get a little more range of motion and its much easier to retract ur scapular , works a treat 🤙
Yep, me too. Works great
Great idea. What also came to mind was those plastic bench steppers. I remember using them when taking a class at the Y.
@@beverleyalkerton6734Genius idea ! I have these and can do this too now 😂
I jacked up my back and can't arch so this has been awesome.
Hey so i saw a video where Arnold Shwarzenegger says doing bench presses on the floor works just as well as doing them on a bench. Is that true?
Floor Pressing is not only better for the triceps, but it's also safe for the shoulders
What about the chest? Does it build the chest?
@@lalomontoyajr.9282 well it shows it tadgets chest but not on its full potential cuz the lack of range motion
@@Arif_Raziq I figured that. There's no way it's going to give you the same results as doing it on a bench press. I'm even thinking about replacing my dumbbells with kettlebells. We sale them at my job and on my break I go use them lol! I see that I get a better range of motion with them and don't have to move them to avoid hitting my legs like I do with my steel dumbbells if I don't rotate them. I get a more smooth workout. I believe if your not comfortable, your not getting a good workout.
@lalomontoyajr.9282 check out scooby on youtube. He does soley floor presses and he has a huge chest
@@marsman01 Just seen his videos and ya he is jacked. But I'm going about this on how I feel it working. If I don't feel the area being affected or if I don't feel it get sore after the workout, I'm not doing it. I'm really contemplating buying those kettlebells and a flat bench.
That was really very helpful and informative. As i am training at home with my barbell I haven't been feeling as great while doing floor presses as compared to how I used to feel while doing bench presses in gym some days earlier. I feel as if my chest isn't getting activated and also the chest muscles are not getting "trained". We have always agreed on that bench press is a great, great exercise for building bigger chest and now that we all aren't able to do bench press we should (or rather need to) devise some training that is as useful & effective as bench press but can be executed at home essentially without the requirement of a bench. Would be great if you guys could add to that 😉👉🏻
Try floor dumbbell flyes
I have included floor bench press in my routines and besides help with the lockout movement it can introduce your central nervous system to heavier weight even it the full range of motion isn't being done
Adding floor presses got me from being stuck at 185 for months to 225 in a few weeks, couple months later hit 305. Love floor presses
thoughts on floor pressing using something like a rogue abmat? bad idea or...
What about floor press with a 2x12 board under you?
Ngl my bench at home is about to break but is the floor press enough to build muscle and is it good for a boxing too?
I put a bench pad on the ground for floor press. The bar stops an inch or two above chest.
👍
Recom : Warm up , start with 2 sets reardelts for mind muscle connection ( this way it's kinda easier to keep your shoulder blades together . )
Benefits I noticed :
- safer on the shoulders because of depth limit .
- altho it's recommended , you don't need a spotter cause you can put it on the ground.
- you don't need to wait on a bench.
- if you have a upper-lower program or fullbody you can easly stay at the same spot to do for example Barbell rows , romanian deadlifts and so on.. after the floorpress.
The floor press is excellent for triceps. I've had no scapular mobility issues as mentioned in the video; in fact, I find that the wider floor than narrow bench pads helps me my lock my scapula in position easier than on a bench. My shoulder health has improved incorporating the floor press (but not entirely switching over) as the floor limits ROM for the chest and the feedback from the floor which reinforces proper scapular locking.
It's not better than the bench: it's different. The bench press has the benefit of pec development due to proper ROM, but tends to lack behind in tricep work (hence the lockout problem for powerlifters). Floor pressing can overcome that tricep weakness and really boost your bench power.
If someone doesn't have a bench and wants to floor press, I'd have them do floor presses along with floor flyes for the pecs. Their ROM is not restricted with flyes, and they've got an inherent safety mechanism built in (the floor) rather than risking failure and going past horizontal and injuring themselves without dropping the weight. The floor also allows you to go much heavier on flyes which would otherwise be very dangerous on a bench and focus on higher weight eccentric loading by pressing the concentric and then going into a controlled eccentric fly (although the superiority of concentric vs eccentric failure is not clear, they appear to be the same according to the research out there).
couch looks supr comfortable
I've been focusing on building strength and I've noticed that I can floor press 15lbs more right out the gate. Why would that be?
Less range of motion possibly
does floor press hinder shoulder press at all
The main benefit for home workout is you don't need a spotter.
Also cheaper, more comfortable, and you're completely safe from any outside factors.
I’ve been working out at home now for the past year or so and I’ve still been seeing gains. I don’t have all kinds weights either. Just maximizing what I have
@@Dylan-nq9yg what u do for back?
@@David-dn2kv deadlift and planks with plates on my back
2019 bench max was 245. I performed 6 months to Max Effort and High Repetition Floor Press. I re tested my BP max and I hit 275 for 2 reps
What about people with long arms ? Bench press can stress their shoulder joints and cause kess chest stimulation
Will floor press still improve chest size
What about hips up from floor? Don't have a bench
Floor press on a foam roller?
Pressing from a bench wrecks my shoulders, gives me nowhere to go when I fail, and assists from the bottom with a stretch reflex. I can press huge weights from the floor without shoulder pain, which I can't do from a bench. I'm sure some would argue my form is not perfect, which may be true, but why would I choose a lift that is as technically challenging and complicated as the bench press when I can get most of the same benefits from a simpler lift?
When I fail on the bench press, my non-existent spotter can save me, I can dump all the plates to one side and wake up the neighbors and waste time picking plates up oIf the floor, or I can do the floor press, dump the weight on the floor and roll out from under it. The added confidence I receive from knowing I can simply dump the bar on the floor and slide out is enough for me to push harder and get more benefit from the floor press than the bench press.
I suppose one could use a power rack with perfectly adjusted supports to eliminate the stretch reflex, but why would I break out thousands of dollars for an enormous, heavy power rack that will take me hours to assemble when I can get the same benefit from simply lying on the floor? Also, I agree with @pietpadda593 about scapular mobility. The bench will draw my shoulder blades together at the bottom, but that's not the difficult part. I can't feel my scapula at the top of a bench press at all, but if they extend forward at the top of a floor press, I immediately feel it.
There’s no downside to floor press instead of bench press. Bench press injures shoulders and chest tendons every day.
Yeah, I agree. It is actually a lot more difficult than the bench as well, because you're starting from a dead stop, with no leg drive and no momentum.
The only downside is that you don’t get the full range of motion
I never liked bench because of that... did dips instead but you can only go so heavy with those.. Will Try the floor press
Getting a heavy ass dumbbell makes it better
Odd argument. Literally every exercise damages your tendons to some degree...
Hey you're right I don't have a bench
Another benefit of the Floor Press is purely for the purpose of exercise rotation. Why limit yourself to only benching, especially if youre not trying to be a powerlifter? Especially once you reach the intermediate/advanced level, youre probably just gunna keep hitting a plateau at some point with the bench, and sometimes the best thing to do is to switch it out for a while. You can always come back to the bench a few weeks later, and you'll probably find yourself stronger- at the very least you could probably pick up where you left off after a couple of sessions. And especially if youre doing Conjugate, the Floor Press is a great exercise to have in your arsenal.
@yash
Guy in the red backwards cap do you even lift at all lol
I was looking cause i dont have a bench lol
Floor press = TRICEPS
Floor press is great especially for those who have mind muscle connection and muscle maturity there are a number of benefits find what works for you and remember everybody's an "expert" you have to discover your body preferences genetics ECT advice is good but learn from your own life.
Floor press is better than no press.
Regarding efficiency, it's like doing bench press with partial RoM (the upper part). It's not a rocket science guys...
Depends on your build. Some dudes have such short arms that the Floor Press has the same ROM as a regular bench.
i only floor press because i have no bench currently lol
Or just pin press
Floor press is better.Everytime l bench press in hurt in back.
Foam roll 🤦🏻 Bro just don’t want floor press to win over bench press. 😂
I just did floor presses, cause i am broke, good to know, i guess, i spent my money on a mat then😅😂😂
The generic persona everone talks with on podcasts these days is stomach wrenching
On a foam roller is beyond dumb.
Bull 💩 it’s definitely safer for the shoulders than the bench press