The floor press is an excellent tricep and shoulder developer. Be prepared for a great pump! 3. When performed for sets of 3-5 and 6-15 reps, the floor press is a great move to add mass to the chest, shoulders, and triceps without adding excessive strain to … The two big mistakes I see when floor pressing are: 1) Bouncing off the floor – when you do this, you negate the muscle and strength building benefits that can be gained from pausing at the bottom. That brief pause makes the lift a lot harder, but it’s compounded even further by the lack of help from a negated lower body drive. Lie down on Floor, hold the dumbbells and bring the dumbbell on your middle chest, keep your elbows parallel to your back Step 2. In the floor press, the arms rest on the ground at the bottom of the movement, thus removing tension and elastic energy from your muscles. Next chest training do 3-5 sets of 8-12 reps. Start with light weight, approximately 10 percent of your bench press one-rep max in each hand; so if you bench press 200 pounds, that would 20 pounds. While most bodybuilders and strength athletes today will use the bench press for the majority of chest training, the floor press … The floor bench press is exactly what you think it is – the bench press while on the floor (basically the reverse motion of a push-up) – but it is so much more than that. Leave your ego at the door and keep it honest. It is best Exercise for your chest Muscle. But with floor pressing, that’s not a problem. Dumbbell Floor Press How-To. The bench Is superior for the chest. The floor press targets the triceps to a greater extent than the bench press because of the decreased range of motion in the press (minimizes chest engagement and places greater loading on … RELATED: 10 Bench Press Variations for a Bigger and Stronger Chest. There are better triceps exercises available than a reduced range of motion bench press, but the specificity may help this portion of the range of motion during bench press competition. Not everyone takes this advice to heart, but you should never bench press heavy without a spotter. Instructions: Step 1. The floor press may have value for powerlifting, but I’m skeptical if the reduced range of motion allows for much bodybuilding value. It’s dangerous and has led to many weightlifting accidents over the years. Explode up and contract your chest hard; Common Floor Press Mistakes. How to do Dumbbell Floor Chest Press Properly? If you experience pain going all the way down to your chest in a bench press, floor presses offer a safer alternative. Dumbbell Floor chest Press is best exercise for People looking for home dumbbell workout. Safer Than Bench Pressing.