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I just wanted to try to liven things up in here after reading and posting about floor presses in Trucelts journal...
I'm far from one of the elite lifters on IM but have been training long enough have learned some things. One of them being the value of the floor press. While I shy away from the partial range it offers as a main movement for the long term I happen to love it in all forms as a big time accessory movement.
It allows overload and heavy weight due to the top end range of the movement. But also takes leg drive completely out of the equation and forces proper form and a strong upper body to do the work. When used in a close grip it hammers the tris. Both variations can also have chains added to really work the tris and top end. But most importantly, I like to pause them. The heavy weight combined with no leg drive forces you to really explode off the floor.
Set up is key here and it is close to the same set up as your bench. I would avoid the huge arch some employ though and focus more on pulling your back/traps tight and rotating your shoulder blades down. Make that super solid shelf or platform to serve as a launch pad for the heavy pressing. "Bend the bar" and squeeze the hell out of it. And make sure you line yourself up properly before unracking. Without the leg drive laying too far forward will make it virtually impossible to unrack. Get as in line with the bar as possible from the start so you don't lose that great set up in the unpack.
I would advise heavy weights in the sub-5 rep range. Save the 10-20 rep stuff for your full range chest and tri extension stuff.
Hope this gave some fresh ideas.
I'm far from one of the elite lifters on IM but have been training long enough have learned some things. One of them being the value of the floor press. While I shy away from the partial range it offers as a main movement for the long term I happen to love it in all forms as a big time accessory movement.
It allows overload and heavy weight due to the top end range of the movement. But also takes leg drive completely out of the equation and forces proper form and a strong upper body to do the work. When used in a close grip it hammers the tris. Both variations can also have chains added to really work the tris and top end. But most importantly, I like to pause them. The heavy weight combined with no leg drive forces you to really explode off the floor.
Set up is key here and it is close to the same set up as your bench. I would avoid the huge arch some employ though and focus more on pulling your back/traps tight and rotating your shoulder blades down. Make that super solid shelf or platform to serve as a launch pad for the heavy pressing. "Bend the bar" and squeeze the hell out of it. And make sure you line yourself up properly before unracking. Without the leg drive laying too far forward will make it virtually impossible to unrack. Get as in line with the bar as possible from the start so you don't lose that great set up in the unpack.
I would advise heavy weights in the sub-5 rep range. Save the 10-20 rep stuff for your full range chest and tri extension stuff.
Hope this gave some fresh ideas.
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