The floor press allows you to gain strength and muscle mass without the ill effects that frequent bench presses bring.
When you stretch your legs it becomes a pure test of strength for the upper body. You can't smuggle your legs.
You can train with a floor press purely on strength but also on muscle mass.
You will probably get stronger with bench press. You often get into the hardest corner of bench pressing where the load is the heaviest.
What's a floor press?
A floor press is an exercise that you can use as an upper body exercise. It is a way to reap the benefits of bench pressing but not the disadvantages. Everyone likes to bench press. There is something about being able to bench press a lot and it is often seen as a sign of strength. But unfortunately we see that when this exercise is done too often, problems can arise in the shoulder. Muscles in the shoulder and especially the rotator cuff can become overloaded and can even lead to tendonitis. In times of nasty injuries, it is a good way to keep training but it is also one of our most sought-after rehabilitation exercises for training a shoulder injury!
Pure upper body!
By stretching the legs you cannot make a hollow back and you cannot push from your legs. This is not necessarily right or wrong, but it does mean that you are relying purely on your upper body. If you have little experience with bench presses, this is an ideal way to get used to this movement pattern. The movement is easier to control and you know better what to do. Let's face it, you are not going to bounce your elbows on the floor like crazy. You are training much more consciously than you normally would when bench pressing. The floor provides a controlled tempo. These are all preconditions for a more efficient movement pattern.
More frequency in press exercises:
It allows you to train chest-shoulder-triceps more often. With a floor press you train mainly triceps and a lot less chest and shoulders than with a normal bench press. It is also not the case that bench presses train your chest or shoulders directly. For muscle growth there are other exercises that do more justice to the function of the chest. More about this another time!
When you want to get stronger you should do the exercise more often. Besides strength, it is also important that your muscles know what to do. So you have to be as efficient as possible. Compare it to playing the piano. The more often you do this the better the coordination, the less effort it takes.
Getting stronger in the hardest corner of the bench press:
Many people, when they can control the weight well downwards, often still get the barbell a few inches off the chest. After that, it becomes really difficult. With the floor press, you train this weak position. After a period of regular floor presses, your bench press will probably feel easier.
Do you want to know more? Suffering from a shoulder injury that just won't go away? Take a look at www.fysiofitaal.nl to see what we can do for you or contact us directly!