Floor Press For Building Pecs

Get on the floor. Day 2 hypertrophy focus. Back before lifters had benches the floor press was the only chest press they could perform.

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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.

Floor press for building pecs.

Close grip bb floor press 3 sets of 3 5. 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. 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. However the focus shifts primarily to the triceps and shoulders.

Dumbbell squeeze press floor press combo watch the video 00 46. It s a very effective movement to build pure pressing strength along with muscle mass in the chest shoulders triceps. This works perfectly for programming the floor press. Neutral grip db floor press 3 sets of 8 12.

Squeeze the dumbbells together so that they re touching. Day 1 strength focus. The floor press develops the same muscles as the bench press the pecs triceps and anterior shoulder. 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 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. So it s been around for more than 100 years making it much older than the bench press itself.

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