Floor Press Program

Bar speed is the speed at which you lower the bar to your chest and press it up into the finished position. The floor press has been used by powerlifters for 20 years to build herculean strength in the upper body. At one time lifters attacked the lift with gusto putting up some impressive numbers including george hackenschmidt s 361 pound strict floor press back in 1899.

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Floor bench press program.

Floor press program.

Here i will break down the best ways to integrate the floor press into your current program and even provide you with a sample workout to follow. In this article we re going to cover every facet of the floor press including why you would use them and we ll wrap up with a 12 week program. Slow bar speed is used to warm up the muscles and activate the tissue. One of the ways we can continue to induce strength and hypertrophy during a bench press program is to utilize bar speed.

Lifters can program heavy floor presses in a similar model as the standard barbell. It s a very effective movement to build pure pressing strength along with muscle mass in the chest shoulders triceps. Back before lifters had benches the floor press was the only chest press they could perform. The floor press can be done as a main strength lift for the day similar to that of the barbell bench press.

And if your goal is to bench press ridiculous weights the floor press can be used as a supplementary lift to your bench to all new levels. The floor press is the original horizontal barbell press even predating the bench press. So it s been around for more than 100 years making it much older than the bench press itself. Increase size and strength of the triceps boost mass in the chest and develop a wider set of pushing movements all with one basic exercise the floor bench press.

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