3.Floor press
A great move to do when the bench is busy, the floor press allows you to work your chest in a similar way to the bench press – but there are some key differences between the exercises. Lying on the floor and pressing the bar above you has a smaller range of movement than the standard bench press, so it puts less stress on your shoulders; it also means you can’t involve your legs in the press, so more work is done by your chest. Another difference is that as your arms touch the ground with each rep you lose the tension in the muscles, so you have to get going again from scratch with each lift, making the start of each press noticeably tougher.
Lie on the floor on your back with your legs either extended or bent at the knee with your feet flat on the floor. Hold a barbell with hands shoulder-width apart above your chest. Lower the bar to your chest slowly, allow your shoulders to meet the ground, then push the bar back up explosively.
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