There are several variations of the standard, tried and true bench press, and one of them is the floor press. There are the dumbbell versions with two db’s and the unilateral movement with one dumbbell.

The floor press is a limited range of motion (ROM) exercise which might be useful if your shoulders are beat up from a lot of pressing, or worse, injured.

While performing this movement,  you are bringing the bar down to the point where your triceps are resting flat on the floor briefly before pressing the bar straight up to lockout from what would normally be about the halfway point in a standard bench press. There is no stretch reflex and bouncing the bar off your chest. So, this movement really works the mid-point of the movement all the way up to successful lockout. Another thing missing is leg drive. There is none whatsoever. Because of this, your technique needs to be right. Your triceps and shoulders will love this exercise and your heavy lockouts will improve and thus, your regular bench press.

This can also be done with dumbbells but since you will not be able to equal the load of a bar floor press, I recommend using one dumbbell, unilateral which will strengthen the stabilizing muscles on the other side.

FLOOR PRESS: 45×10/95×8/135×5/185×5/225×3/245×2/265/285/295/305/.
DEPTH DROPS: 5×5.
BAND PULL-APARTS: 3×15
REAR DELT FLYES: 8×12/10×12/12×12/12×12/15×12/20×12/20×12.
SPREAD EAGLES: 25×8/25×8/35×8/35×8/35×8

Location:Costa Mesa, CA