Proper Floor Press Grip

Don t overhead press with the wider grip you use on the bench press.

Proper floor press grip.

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 the original horizontal barbell press even predating the bench press. The trap bar floor press is easier on the shoulders as the floor stops them going into excess external rotation. On one hand a wider grip reduces the range of motion you have to press and it also makes it easier to reach the proper finish position for those with tight shoulders.

At one time lifters attacked the lift with gusto putting up some impressive numbers including george hackenschmidt s 361 pound strict floor press back in 1899. The narrow grip keeps your elbows closer to your body and doesn t let them go as deep. The neutral grip dumbbell floor press is just another option in your floor pressing arsenal. The close grip bench press is a good substitute for the bench press if you have shoulder issues.

When getting into position w. Proper pistol grip navy seal teaches how to grip a pistol duration. P ress the bar in a vertical line up and balance it over your shoulders at the. If your shoulders hurt when you bench press despite using proper form try close grip.

Dumbbell floor press neutral grip. You elbows will flare and your shoulders will hurt. While most bodybuilders and strength athletes today will use the bench press for the majority of chest training the floor press used to be the gold standard. Your hands should be just outside your shoulders with your forearms vertical to the floor at the bottom.

However it also places the arms especially triceps in a weaker position which will be especially apparent at the start of the movement. Overhead press using the narrow grip. Like all neutral grip options the neutral grip floor presses takes some stress off the shoulder making it a great work around if you can t perform a standard dumbbell variation. 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.

Combined with the neutral grip it is easier on the wrists as well due to a clean.