Thread: Floor Press

If you can, just use a bench for full ROM. It's mostly for people without the necessary equipment to do the full ROM from my understanding. As such, it's merely a substitute that isn't quite up to par with the original exercise. That's how I see it. As for form, just do the upper portion of a bench and use whatever rep scheme is appropriate for your goals.

I hear you man, but I want to get some good power in my tris from doing floor presses and work the top part of my bench with these presses.

Thats what they are for, so you should be doing heavy reps and not much in the way of sets IMO. Dont do them every week either.

thanks mudge

by not much in the way of sets what do you mean?

Leave it to me to miss the obvious...

Actually, I worked on my triceps especially recently to bring my bench up. I did reverse thumbless bottom benches. Have your palms face you, bring the bar down to some safety device (such as a power rack; I use sawhorses). Let the bar rest there. Get your grip set with palms facing you and not using your thumbs. Start the repetition, go all the way up, come back down, and pause to completely stop all movement of the bar. Start the next rep. TOM suggested these to me and I loved them. I just do DB benches right now, but I have little doubt of their effectiveness for improving tricep strength.

I think Mudge is suggesting you implement them as a maximal effort movement. That is, you work your way up to a single heavy set at 90% or greater of your 1RM for this movement. That is, warm your way up to a single set using your 3RM or heavier. For example, let's say you're shooting for a 1RM floor press of 315 pounds. It might look something like this including a proper warmup:

45 x 3
135 x 3
185 x 3
225 x 3
255 x 1
285 x 1 - Rest a few minutes after this set
315 x 1

Originally Posted by LexusGS

by not much in the way of sets what do you mean?

Dig around for opinions, but for me its an addition to my routine but not something I'm going to be doing 6 sets of. On the whole I do relatively low volume as it is, but some do not train that way.

Originally Posted by CowPimp

45 x 3
135 x 3
185 x 3
225 x 3
255 x 1
285 x 1 - Rest a few minutes after this set
315 x 1

Cowpimp, how much time should i rest for in the first few sets? like in your example, the sets before reaching 285.