Feet Up Bench Press Vs Floor Press

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 legs up bench press is done the same way but with the legs lifted and the knees and hips at 90 degree angles. 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.

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Set up exactly as you would for a standard bench press but bend your knees and keep your feet flat on the bench right.

Feet up bench press vs floor press.

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. If that s what you re into. With the feet on the floor we can defer to a bit more leg drive which can help with lifting more weight.

Build your pressing power from the ground up and you may never look back. In a study that compared the strength improvements of a 1 rm and 6 rm bench press vs. To be a bit more colloquial we perform it that way because. The dumbbell floor press is more than just the bench press s primitive cousin.

The bench press allows you to lift more weight. As soon as the bar touches your chest. The downsides of bench pressing with your feet up. Squeeze the pecs and triceps and.

This places a lot of strain on your shoulders and can lead to painful rotator cuff injuries. Despite requiring greater range of motion athletes are typically able to lift more weight in the bench press. Press your feet into the floor and extend your arms pressing the weight straight up to return to the starting position. After thoroughly warming up the subjects performed 8 reps of bench press with 60 of their 1 rm with either their feet on the ground or their feet elevated.

While a bench press requires you to position your back on a narrow bench the floor press is completely free of benches. We perform it with our feet on the ground because that s the way it s supposed to be done. The feet and thighs should be pressed actively together. The same can be said about the bench press.

They did a set of 8 reps using a 2 2 tempo both lowering and raising the bar to a count of 2. When comparing the floor press versus the bench press the most obvious difference is the lack of a bench in the floor press. It s a tension generating core attacking strength builder of the first order. 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.

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