How To Floor Press Safely

Floor press technique once under the bar line it up over or just below your sternum like you would with a bench press.

How to floor press safely.

Keep the floor around the press clean. Lift the bar off the pins as if performing a standard bench. Use a pad around the barbell or some other reference to give you an endpoint for the range of motion. Press the barbell dumbbells or kettlebells off the floor to a lockout.

That can prevent falls and slips a potential cause of serious injury. Lie on your back. Lie on the floor under the bar with your knees bent. I still suggest a range of motion a bit beyond the halfway point as you can handle.

Perform five reps followed by a five second isometric hold in the bottom portion of the rep with the arms just off the floor. In all it comes out to 15 reps and 15 grueling seconds of isometric holds. This is usually accomplished with guards presence sensing devices safety mats or a combination of these methods. From there go straight into four reps followed by a four second hold then three then two and finally one.

If you re barrel chested with short arms the floor press can be a full range of motion movement in which case consider a longer pause. The best approach is to use full rom most of the time but use the floor press from time to time for variety. And it s right by the sticky point so it s difficult to overcome. If the floor press can teach us a lesson it is that we do not need as much range of motion on our exercises as we may think.

Floor press from a rack step 1. A floor press should begin with you lying on your back under the bar. Ideally you should be set up. Keep your elbows in tight from the start so they don t flare out when you press.

Keep your body safe make sure your hands and other body parts are out of harm s way especially when you lower the mechanism on the press. Some people prefer to perform a floor press with their legs extended straight but most beginners. The next best option is the floor press and i wouldn t say it s akin to a quarter squat as it s more than half the rom. Hold the bar with a slightly wider than shoulder width.

Position the bar on a squat rack about 2 feet off the ground. When protecting operators and other employees in the press area from hazards created by straighteners pay off reels cradles iron hands robots etc the perimeter or work envelope of this auxiliary equipment should be safeguarded. Floor press max effort if using the floor press as a dynamic movement stick between 40 and 70 of 1rm and no higher with an emphasis on maximum bar speed.