Floor Press

LexusGS · 12-04-2005, 06:32 PM

Hey,
I've done a few floor presses in the past, but I never really understood the concept of it.
I'm gonna do them again tomorrow in my house and I just want to know what is the correct form to use when you do these, the # of reps you do with them, etc. Thanks for all the help in advance!

Squaggleboggin · 12-04-2005, 06:42 PM

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.

LexusGS · 12-04-2005, 06:43 PM

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.

**Mudge** · 12-04-2005, 06:55 PM

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.

LexusGS · 12-04-2005, 07:06 PM

thanks mudge

LexusGS · 12-04-2005, 07:06 PM

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

Squaggleboggin · 12-04-2005, 07:07 PM

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.

**CowPimp** · 12-04-2005, 07:32 PM

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

**Mudge** · 12-04-2005, 08:39 PM

Quote:

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.

LexusGS · 12-04-2005, 09:08 PM

Quote:

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.

**CowPimp** · 12-04-2005, 09:55 PM

Quote:

Originally Posted by LexusGS

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

I wouldn't wait at all. Maybe 30 seconds between the last few sets. Really, the time it takes to change the plates around should be enough rest time for a warmup like this.

12-04-2005, 06:32 PM	#1
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	Floor Press Hey, I've done a few floor presses in the past, but I never really understood the concept of it. I'm gonna do them again tomorrow in my house and I just want to know what is the correct form to use when you do these, the # of reps you do with them, etc. Thanks for all the help in advance!

12-04-2005, 06:42 PM	#2
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	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.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

12-04-2005, 06:55 PM	#4
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,070 Photos: 1	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.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

12-04-2005, 07:07 PM	#7
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	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.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

12-04-2005, 07:32 PM	#8
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	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
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-04-2005, 06:43 PM	#3
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	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.

12-04-2005, 07:06 PM	#5
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	thanks mudge

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