Floor Press

What happens when a bear can't find a bench? It presses from the floor instead! The floor press keeps things grounded - literally - giving your chest and triceps a solid workout without overextending your shoulders. Whether you're using dumbbells or a barbell, it's a smart way to build upper body strength from the ground up.

Instructions

1. Lie on the floor with your legs bent and feet flat on the ground.
2. Hold a barbell or dumbbells above your chest with arms fully extended.
3. Lower the weight slowly until your upper arms touch the floor.
4. Pause briefly, then press the weight back up to the starting position.

Benefits

• Builds chest, triceps, and shoulder strength.
• Reduces strain on the shoulders compared to a traditional bench press.
• Improves lockout strength.

Key Points

• Keep your elbows at a 45-degree angle from your body.
• Do not let your lower back arch excessively.
• Focus on a controlled descent and explosive press.

Common Mistakes

• Arching the lower back excessively.
• Flaring the elbows out too much.
• Bouncing the weight off the floor.