Floor Press For Building Pecs

When performed for sets of 3 5 and 6 15 reps the floor press is a great move to add mass to the chest shoulders and triceps without adding excessive strain to the shoulders due to the decreased. The floor press is an underrated addition to your training routine that can help to build a strong chest and boost your standard bench press but are you sure you re even doing the exercise correctly. Get on the floor.

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It s a very effective movement to build pure pressing strength along with muscle mass in the chest shoulders triceps.

Floor press for building pecs.

However the focus shifts primarily to the triceps and shoulders. Back before lifters had benches the floor press was the only chest press they could perform. From there press the dumbbells 1 2 inches off your chest and hold that position for 30 60 seconds making sure to keep the dumbbells pressed together the whole time. The floor press develops the same muscles as the bench press the pecs triceps and anterior shoulder.

If your shoulders are beat up and the bench press isn t giving you the gains it promised it might be time to get on the floor. Day 1 strength focus. Squeeze the dumbbells together so that they re touching. Day 2 hypertrophy focus.

The bench press is the fuller range of motion lift that allows for the chest triceps and anterior shoulders to press the barbell where as the floor press limits the amount of chest involvement. Neutral grip db floor press 3 sets of 8 12. Dumbbell squeeze press floor press combo watch the video 00 46. So it s been around for more than 100 years making it much older than the bench press itself.

Close grip bb floor press 3 sets of 3 5. This works perfectly for programming the floor press.

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