Feet Up Bench Press Vs Floor Press

As i discussed in my common bench press mistakes article one of the biggest potential dangers when bench pressing is having your elbows flare out to the sides.

Feet up bench press vs floor press.

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 of the movement. We perform it with our feet on the ground because that s the way it s supposed to be done. Set up exactly as you would for a standard bench press but bend your knees and keep your feet flat on the bench right. While a bench press requires you to position your back on a narrow bench the floor press is completely free of benches.

When comparing the floor press versus the bench press the most obvious difference is the lack of a bench in the floor press. To be a bit more colloquial we perform it that way because. Press your feet into the floor and extend your arms pressing the weight straight up to return to the starting position. The legs up bench press is done the same way but with the legs lifted and the knees and hips at 90 degree angles.

The same can be said about the bench press. In a study that compared the strength improvements of a 1 rm and 6 rm bench press vs. With the feet on the floor we can defer to a bit more leg drive which can help with lifting more weight. This places a lot of strain on your shoulders and can lead to painful rotator cuff injuries.

Lower the bar towards your chest and make sure to keep your shoulders down away from your ears throughout the. This sets up many potential benefits but it also gives rise to some pretty obvious pitfalls. The reduced range of motion in the floor press when compared to the bench press results in less shearing force on the shoulder joint. The feet and thighs should be pressed actively together.

Squeeze the pecs and triceps and. It s a tension generating core attacking strength builder of the first order. If that s what you re into. As soon as the bar touches your chest.

The dumbbell floor press is more than just the bench press s primitive cousin. The downsides of bench pressing with your feet up. Despite requiring greater range of motion athletes are typically able to lift more weight in the bench press. The bench press allows you to lift more weight.