![]() ![]() Stop when the backs of your arms make contact with the floor and drive through your triceps to return the barbell to its starting position.Brace your core and bend at the elbows to pull the barbell down towards you. Unrack the bar, so it is hovering above your chest.Reach up and grip the barbell firmly with your hands just wider than shoulder-width apart.If bent, keep them at about 90 degrees and firmly plant your feet on the ground. If straight, lay them out straight and dig into the floor with your heels. You can do the floor press with straight or bent legs. Lie on the ground so that your eyes are roughly in line with the barbell.Place the J hooks at a level that you can reach from your position lying on the ground. The floor press is safest and most effective when set up in a power rack.Floor pressing builds strict strength in the triceps, which can help improve your other lifts, including the bench press. This movement creates less of a stretch in your pectoral muscles, which might be more comfortable for beginners, lifters managing an injury, or those with poor chest and shoulder mobility. Lying on the ground instead of on a bench means your elbows can’t travel as far behind your torso. It follows the same movement pattern but involves a shorter range of motion. The barbell floor press is one of the best alternative exercises for the bench press. Barbell Floor Press When to Perform Barbell Floor Presses During the eccentric (lowering) phase, think of pulling the dumbbells towards you rather than letting them drop. Actively drive your feet into the ground to create a strong foundation. Make use of your legs to stabilize and lift the weight. Repeat for the desired number of sets and reps.įor a visual guide to doing dumbbell chest presses with proper form, check out this video from Scott Herman Fitness.They should end up directly above your shoulders. Keep your entire body braced and press the dumbbells back overhead.Your upper arms should be at least parallel to the ground. Stop when the dumbbells almost touch your chest. Slowly bend your elbows to lower the dumbbells towards your body.Keep your wrists in line with your shoulders and your gaze straight up. Squeeze your shoulder blades together and press the dumbbells above your chest with your palms facing away from your face. Lie on a flat bench with a dumbbell in each hand.Using dumbbells may be more comfortable for people with a shoulder injury, as there is more flexibility to tuck your elbows close to the body. Dumbbell chest presses build strength in your stabilizing muscles, as each arm lifts a dumbbell without assistance from the opposite arm. They use a bench and a pair of dumbbells without the need for a barbell and a bench rack. 5.15 The 10 Best Hack Squat Alternativesĭumbbell Chest Press When to Perform Dumbbell Chest Pressesĭumbbell chest presses use the same muscle groups and range of motion as the barbell bench press.5.13 The 10 Best Bent Over Row Alternatives.5.12 The 9 Best Seated Cable Row Alternatives (2023).5.11 The 9 Best Barbell Row Alternatives.5.9 The 9 Best Pendlay Row Alternatives.5.8 The 10 Best Front Squat Alternatives.5.6 The 8 Best Hammer Curl Alternatives.5.5 The 10 Best Romanian Deadlift Alternatives.5.4 The 10 Best Glute Bridge Alternatives. ![]()
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