Thread: Floor presses w/barbell. How often?

I used to do these as an accessory movement to work on closeouts on the bench. I just did them on my chest days every week for a few months and went heavy. Lots of fun.

Originally Posted by SFW

If you train primarily for hypertrophy, how often should you incorperate these into your routine? I hit chest 2 x week as it is now.

I was thinking maybe 2 x a month?

I did 6 sets/3-5 reps. No lat or leg involvement whatsoever. Rested aprox 1 second each rep and exploded up.

Clavicles feel sore, front delts and pecs feel smashed. good shit.

So if just to improve strength/power, how often shoud these be done?

I'd personally do them on a more speed/rate of force development day. so once a week.

but for hypertrophy i'm not sure, never used them for such a purpose

Ya that's more of an accessory for increasing bench I think. Nothing wrong with trying to get stronger while getting bigger though. They pretty much go hand in hand.

Thanks guys. yeah, the plan is to bring in a solid strength routine alongside the BBing to help increase bench numbers.

What rep range is best for these? im thinking 3-5 reps @ 85% ??

Yea but you can go heavier if you want if you have a sticking point to go through.

Also good for triceps hypertrophy if you go 10-15 reps.

You can include them every week if you want... but as was said before... they are an accessory lift. Focus on flat bench and incline ... finish with the floor press after your flys

My lockout is currently the weak point in my bench so I've been doing floor press and pin press to help bring that up. It's a lift I really like.

For just size though, I'd pick a weight I could dominate for say 5 reps and do 5-8sets, not including warmup sets. The exact number would vary from workout to workout depending on my energy. Then follow up with some higher rep DB presses, maybe some dips and some flies.

Thanks guys!

Bench was my shittest lift by far about 6 months ago, used the following to bring it up:

1. Cluster sets
2. 120% 1RM negatives
3. Pyramiding Dips (i.e. BW - 10kg - 20kg - 30kg)

Also spent a little time working on form each week, I tended to get sloppy when pressing >90% 1RM so tried to practise perfect technique.