Floor Presses

[blackhole]

i have been reading many threads on the forum mentioning floor presses. i have seen people do these but have never tried myself. i am up to try most anything new so before i give them a try i decide to ask you guys about them.

ok so how exactly are you supposed to do these?

where do you put your elbows? touching body, flaring out?

it seems the bar wont touch my chest either - is this correct or am i built funny?

do i grip narrow or wide - narrow for triceps and anterior delts, or wide to isolate? or does this not apply to floor presses?

i workout at home a lot. do i need a spotter for these, or can i crawl under the olympic bar with 45's on it? (i dont know if i would fit i have never tried this)

 

[BoaMan]

I do them with my elbows flared. I find that this helps focus more on my chest than triceps. I also like to do them with my index finger on the rings. Sometimes I will adjust this. I do them touch and go. The bar does not touch my chest and I do not lock my elbows. My son trains with me so I always have a spotter.

 

[Blenderate]

-

 

[tatteredxangelx]

hands shoulder width apart (like a proper close grip), elbows in, touch and go ... works GREAT for tri strength. Destroyed my bench plateau in 4 weeks.

 

[nartic]

I do floor presses at home so I use dumbbells just in case. Great exercise really ups your strength.

 

[Dubs]

Floor presses are

The only exercise that actually puts decent size on my chest..
I take a wide grip, slightly wider than shoulder width, bring your elbows down til they just touch the floor, do not rest, hammer it back up. repeat.
If i dont have a spot i do these in the smith, since it is impossible to actually crawl under the bar..
another thing ive done, if i want to do the free weight version without a spot. stack a couple 45's ontop of eachother, lying on the ground, set the bar ontop, near the edge of the plate, lie underneath, grasp the bar with slightly wider than shoulder width grip, and lift the bar off, as you would off of any other rack, bring it forward. Do the exercise.

Its great for size/strength gains.
I love it.

p.s. dont be afraid to hit failure on these even without a spot, because once the bar is on top of you, its rather easy to roll off of your body, down over your legs, and completely off of you.
ahha.
if that makes sense?

p.p.s I also flare my elbows out, so the exercise hits my chest, as i use it as mainly a chest exercise, not a tricep exercise.

 

[nartic]

The only exercise that actually puts decent size on my chest..
I take a wide grip, slightly wider than shoulder width, bring your elbows down til they just touch the floor, do not rest, hammer it back up. repeat.
If i dont have a spot i do these in the smith, since it is impossible to actually crawl under the bar..
another thing ive done, if i want to do the free weight version without a spot. stack a couple 45's ontop of eachother, lying on the ground, set the bar ontop, near the edge of the plate, lie underneath, grasp the bar with slightly wider than shoulder width grip, and lift the bar off, as you would off of any other rack, bring it forward. Do the exercise.

Its great for size/strength gains.
I love it.

p.s. dont be afraid to hit failure on these even without a spot, because once the bar is on top of you, its rather easy to roll off of your body, down over your legs, and completely off of you.
ahha.
if that makes sense?

p.p.s I also flare my elbows out, so the exercise hits my chest, as i use it as mainly a chest exercise, not a tricep exercise.

Would I make the same gains from doing floor presses instead of flat bench presses?

 

[bloodshed]

i do them the exact same way i would a bench press, but when my triceps hit the floor i pause for a 1 count, then drive the weight up. i also do the same with a close grip sometimes. it can very depending on your preference and what you want to target.

 

[Dubs]

Would I make the same gains from doing floor presses instead of flat bench presses?

Personally, ive made BETTER gains with floor presses than i used to when i did flat benches. I know other guys that have made similar gains, and its one of the exercises my training CONSTANTLY throws into other peoples routines. Try it out, if your gains arent as good, try something else.. I can guarantee youll make great gains from floor presses, probably more than flat benches, but i cant be sure.. Like i said, try it out.

 

[nartic]

I think I will do that for a month. I will let everyone know the results.