April 25, 2013
STRENGTH: 5 sets of floor press x 3-5 reps @ 75% of 1 RM, then max effort chest to bar pull ups
FOR TIME, 3 rounds:
400 m run
25 hand release push ups
The Floor Press Develops Raw Upper Body Strength…
When you floor press, you really target and isolate the upper body. Leg drive is minimized with a floor press, forcing you to overload the big pressing muscles of the upper body such as the pecs, shoulders and triceps.
It Decreases Stress on the Lower Back…
When you set-up on a bench press you increase the natural curve or arch in your lower back. If you have poor mobility in your upper back (thoracic spine) or in your hips (poor hip extension), this cranks up the pressure on your lower back further.
Floor presses (either with the legs straight, or knees bent) reduces extension through your lower back and can keep you pressing even if your lower back is cranky.
It Creates a Big Bench Press Lockout…
Floor presses may be one of the single-best ways to develop the lockout for your bench press, along with other big-bang exercises like board and pin presses.
And, it Decreases Range of Motion and Shoulder Pain…
The floor press naturally reduces extension at the shoulder joint.