Floor press exercise
Floor Press is an effective exercise that focuses on strengthening the chest , triceps , and shoulders . The exercise reduces stress on the shoulder joints, as the range of motion is limited when the elbows hit the floor. This makes the Floor Press ideal for those looking to build upper body strength with minimal risk of injury.
Correct Execution of the Floor Press
Follow these steps to perform the Floor Press correctly:
- Lie on your back on the floor with your knees bent and your feet flat on the floor.
- Hold a barbell or dumbbells with your hands placed slightly wider than shoulder-width apart.
- Slowly lower the weight until your elbows lightly touch the floor. Keep the core engaged and the back flat against the floor.
- Press the weight back up until the arms are fully extended and repeat the movement.
Common Mistakes to Avoid
To get the most out of the Floor Press and avoid injury, avoid the following mistakes:
- Excessive movement: Avoid lowering the weight too quickly as this can lead to loss of control.
- Back sway: Keep your back flat against the floor to protect your lower back.
- Incorrect grip: Make sure to keep the weight stable and avoid a grip that is too narrow or too wide.
Modifications and Variations
Adapt the Floor Press to your level or goal:
- Beginners: Use dumbbells instead of a barbell for better control and balance.
- Advanced: Add weight by using heavier weights or use a resistance band to increase intensity.
- One-arm Floor Press: Perform the exercise with one arm at a time to challenge balance and core strength.
Number of Repetitions and Sets
Aim for 3 sets of 8-12 repetitions . Gradually increase the weight or number of repetitions as you get stronger.
Breathing
Inhale as you lower the weight towards the floor and exhale as you press the weight up to the starting position. Steady breathing helps maintain control and strength.
Video Demonstration
Watch this video for a visual guide to properly performing the Floor Press: