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This exercise is the at home alternative to the bench press.
Dumbbell bench on floor. The floor press is not only easier on your shoulders but it will help build your triceps and the top half of your bench. Dumbbell floor press. Because you can feel your shoulder and back engagement with your upper body flat across the floor it s a. Utilizing the floor removes potential strain places on the shoulder joint.
Lie on the floor holding a dumbbell in each hand. Build your pressing power from the ground up and you may never look back. Dumbbell floor press variations. Drive through your chest to power the dumbbells back up to the starting position with arms fully extended.
Instead of pressing with two dumbbells the unilateral incline dumbbell bench press will have you holding and pressing one dumbbell at a. Repeat for the desired number of repetitions. 4 kettlebell floor press. 5 bottoms up single arm kettlebell floor press.
Push your shoulder blades into the floor and pull them down and back. Take advantage of that and be powerful and strong firing upwards on every rep. The dumbbell floor press is more than just the bench press s primitive cousin. The dumbbell floor press and its variations have been used by powerlifters and athletes for many years to build herculean upper body strength.
A floor press is basically a bench press on the ground so it works the same muscles. Full 12 week push pull legs program build muscle strength. How to do it. It s not just a good chest exercise it s also easy on your shoulder joints.
The floor press which was covered extensively in a previous article is a segmented shorter range of motion variation of the bench press with the intent to target the top half. The floor press is a great way to work on heavy weight lockouts at the elbows for your standard bench press.
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