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Floor Press

uconnwinsnc1
uconnwinsnc1 Posts: 902 Member
edited November 2024 in Fitness and Exercise
Does it really help break through a bench press plateau and make the lockout stronger? Wouldn't it make more sense to just push through with a full ROM?

Discuss. :)

Replies

  • DopeItUp
    DopeItUp Posts: 18,771 Member
    If you're struggling with your lockout then sure, board presses or floor presses can definitely help you work out a sticking point. Even some work with a slingshot or some bands or some chains can help too. Anything that lets you overload the top portion of the lift.
  • feralX
    feralX Posts: 334 Member
    I'm no expert on strength training, or BP technique targeting strength gains for that matter. But the floor press would be similar to a two or three board BP, targeting the upper 2/3 of the ROM. That should allow you to lift a greater weight, increasing strength in that portion of the lift. It should also get you accustomed to handling the greater weight.
  • dbmata
    dbmata Posts: 12,950 Member
    ^Yup.

    I use them, along with board presses, band presses. I would say it definitely helps.

    If you have a strong spotter, possibly do some negative presses too, get the spotter's help on the concentric, and you handle the eccentric.
  • feralX
    feralX Posts: 334 Member
    It's been a long time since I did floor presses, but if I recall correctly they hit the triceps more than chest. If so that should help lots on the lockout.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    edited December 2014
    Can chains and/or bands help with this also?
  • feralX
    feralX Posts: 334 Member
    Same idea. Greater resistance in the top range.
  • dbmata
    dbmata Posts: 12,950 Member
    Do a floor press with chains, bands, and a spotter pushing down on you. Your lock out will be truly amazing.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    dbmata wrote: »
    Do a floor press with chains, bands, and a spotter pushing down on you. Your lock out will be truly amazing.


    supersettingdropsetstofailureeveryseteveryday!!!!!!! :p
  • dbmata
    dbmata Posts: 12,950 Member
    how did you know the name of my program?
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    dbmata wrote: »
    how did you know the name of my program?

    So last week man. Now you have to add "onabosuball" to the end. Elite level.

  • MyChocolateDiet
    MyChocolateDiet Posts: 22,281 Member
    dbmata wrote: »
    Do a floor press with chains, bands, and a spotter pushing down on you. Your lock out will be truly amazing.
    giphy.gif
  • MyChocolateDiet
    MyChocolateDiet Posts: 22,281 Member
    mustgetmuscles1 wrote: »
    dbmata wrote: »
    how did you know the name of my program?

    So last week man. Now you have to add "onabosuball" to the end. Elite level.
    giphy.gif
  • dbmata
    dbmata Posts: 12,950 Member
    Oh man... there was a guy at the gym today doing squats on a bosu ball. I watched him in between my dl sets. I really don't see the point, but whatever. lol.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    dbmata wrote: »
    Oh man... there was a guy at the gym today doing squats on a bosu ball. I watched him in between my dl sets. I really don't see the point, but whatever. lol.


    achilles_zps47e66864.jpg
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    dbmata wrote: »
    Oh man... there was a guy at the gym today doing squats on a bosu ball. I watched him in between my dl sets. I really don't see the point, but whatever. lol.

    Really though that is crazy. I have seen a pic that floating around on here and I just shake my head at what some people do. Probably blame squats for all the injuries he gonna get from doing stuff like that and not the crazy circus routine he did.
  • dbmata
    dbmata Posts: 12,950 Member
    Yup, and then I was discussing with another dude the topic of DL variants after my workout, there was a guy grunting through his half rep squats.

    We coulda played bingo today with the characters. lol.
  • Shawshankcan
    Shawshankcan Posts: 900 Member
    feralX wrote: »
    I'm no expert on strength training, or BP technique targeting strength gains for that matter. But the floor press would be similar to a two or three board BP, targeting the upper 2/3 of the ROM. That should allow you to lift a greater weight, increasing strength in that portion of the lift. It should also get you accustomed to handling the greater weight.

    Floor presses will also eliminate leg drive.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    edited December 2014
    I did Floor Presses for a long time thinking it would help and what it boiled down to is that I just wasn't strong and not recovering well enough to improve my bench. Once I dialed-in my recovery and programming I just bench and my bench is the best it's ever been, recently hit a 1-rep PR. I bench, I press, I do dips, and that's all I do for pressing and honestly; I don't think most people (in general of course) need much more than that. I think some of it depends on your overall strength and if you're a sub-300lb bencher then you probably just need to work on your bench press. Here's my thoughts on using the Floor Press...

    - If you're benching with a bench shirt, you need to work the upper range of the BP
    - If you're strong in getting the bar off your chest but struggle in the mid-range (upper half)

    Otherwise if your goal is to get stronger in the bench press I would just focus on the BP. I think people often make this *kitten* more complicated then it needs to be and focus on the minutia of lifting, and make excuses, rather than focusing on what's most important and being accountable for their training. You see it all the time on these boards. My nature is to be more of a minimalist and my training is extremely simplified and that's just my personal preference.
    Floor presses will also eliminate leg drive.

    A correct Bench Press uses leg drive, so if you're trying to improve your bench press then why would you want to practice eliminating leg drive?
  • Lofteren
    Lofteren Posts: 960 Member
    I take a much more simplistic view or supplemental movements which has never steered me wrong:

    If you are weaker on a supplemental movement than you are for your main movement, then there is a weakness which that supplemental movement could address. For example, if a lifter is able to bench press 315 but can only floor press 275, then it would make sense for them to do a short cycle of floor presses instead of bench press or to do floor presses as a supplemental movement after their bench press sets are complete.

    "Do the siht that you suck at"-Louie Simmons
This discussion has been closed.

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