Floor press, the primitive version of the bench press, is a core-attacking and strength-building upper-body exercise that lets you lift weights without excessive shoulder stress. It works best for those who want to feel the effect of bench press on their triceps and reduce the risks of shoulder injuries while training.
Unfortunately, with the growing popularity of bench press, powerlifters have now become less interested in training for the floor press exercise. However, if you are training for building massive arms as well as increasing the strength of your chest and shoulders, the floor press should be added to your workout repertoire.
Performing the floor press involves powerful extension of your elbows and overloading your triceps with weights, which helps in developing huge arms while reducing undue joint stress. It negates lower body drive and focuses all the stress on the upper body for gaining strength. Moreover, lower back pain associated with regular bench presses is not experienced since the floor press reduces lumbar extension.
|Primary Muscle Worked||Triceps|
|Secondary Muscles Used||Shoulders, Chest|
|Variations||Dumbbell Floor Press, Neutral Grip Floor Press, Kettlebell Floor Press, Alternating Floor Press|
The close grip variety is done in the same way as the conventional form, but the barbell is held with a narrower grip as compared to the shoulder-width grip of the normal floor press.