When you eliminate the leg drive that helps your bench press force production, you can isolate the chest and triceps. Another plus regarding this movement — where you literally lay on the floor instead of a bench — is the fact that it’s harder to get “stuck” at the bottom of each rep. Even though the floor press asks for a pause at the bottom, the elbows are blocked from traveling below shoulder level thanks to the ground. The result is a focus on lockout strength and, once again, pain-free pressing. To hit the triceps harder, use a narrow and more neutral grip with a pair of dumbbells.
Program It: Use the floor press as a supplementary exercise to other chest movements. Focus on sets of 10 or more reps.
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