If you don’t know about floor press, then you definitely will want to try after this. Floor press is the ultimate only upper body strength exercise variation. It only targets the muscles that you need to avoiding unnecessary stress on other joints and muscles. Dumbbell floor press is just another variation of floor press that involves dumbbells rather than barbell or kettle bells.
Floor press is ultimate upper body exercise that doesn’t stresses the shoulder joints much. You have wider base to support your back and the movement is strict so you focus on some portion of press. The origination of barbell bench press can be taken from floor press alone. Back in the days, lifters used to perform some strict floor presses to improve the strength and for hypertrophy. As bench press popularity increased, floor press got lost somewhere.
Dumbbell Floor Press Benefits
Dumbbell floor press is a easier variation of barbell floor press. You have the freedom of movement and better mind-muscle connection. Though it doesn’t sounds much, but the benefits are worth trying the workout atleast once.
- Strictly upper body movement with less strain on shoulder
- Massive room for progressive overload
- No leg drive involved, putting max focus on chest, triceps and delts
- Can include in any workout program for mass, toning, bulking, cutting etc
- With dumbbell, it is easier to do single or both arms variation focusing on weaker side
- Acts as building block for your huge bench press numbers
Why Dumbbell Floor Press?
There are many reasons apart from the benefits of floor press. You are getting maximum output over the amount of input you are feeding. Whether your training for hypertrophy or strength, you can always adjust floor press in your schedule.
Floor press allows you to overload the bar. It requires powerful extension of the elbow putting tension onto the triceps to huge extent. For bigger triceps, overloading them is the best bet. With that much of overload, you are sure to have huge arms.
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Improved control and lockout:
Dumbbell floor press improves your lockout and allows controlled negative of the press. As the range of motion in floor press is limited, you have better lockout in the middle portion that you lack in bench press.
Upper Body Strength:
As there is no leg drive to support your press, you intend to improve your upper body strength. It is your pure upper body strength that allows you to push through the sets. With overload purely focused on chest, triceps and shoulder, you are sure to have improved upper body strength.
Easier on Shoulder:
With longer range of motion in bench press, the scapula movement is high hence putting more strain on the shoulder joint and causing impingement in shoulder. Floor press decreases the travel distance of the shoulder keeping it in the proper range of motion and allowing you to focus on lift. Hence, you have healthier and stronger shoulder to live with.
Steps to Perform Dumbbell Floor Press
This step applies to other variation on floor press as well.
- Position yourself below the bar on the floor. Lying under the bar with bar right above your eyes suits most of the lifters.
- For barbell, take slightly outside the shoulder width apart grip. Line yourself up with dumbbells and push yourself down to have stable base.
- Keep your foot flat on the ground to neglect the leg drive.
- With you being in position, ask your spotter to help you with the lift off.
- Begin the movement by lowering the bar just till your triceps tend to touch the floor.
- Tuck your elbows in at about 45 degrees from torso.
- Live your ego aside and take weight that you can control. Slowly lower the weight, pause at the bottom and blast off.
Dumbbell floor press is an awesome exercise variation that ticks all your boxes. Just follow the steps and check for yourself. You will definitely find the floor press safer to perform than regular bench press. Find details on t-nation website as well. You can easily load weights and find yourself stronger as well.