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The Benefits of Smith Machine Floor Press

Email sent: Feb 13, 2020 11:34 am

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The floor press is one of our favorite bench press variations.

Enjoy Today's Short Blog: The Benefits of Smith Machine Floor Press

The floor press is one of our favorite bench press variations to build muscle, gain strength, and help break through training plateaus.
Typically, the exercise is performed using a barbell, Swiss bar, or pair of dumbbells.
There are many similarities between the traditional flat bench press and the floor press (compound exercise, builds muscle and strength in the chest, shoulders, and triceps, etc.).
The main difference being that with the floor press you’re laying on the floor instead of a flat bench.
The floor press also offers several benefits to those who might not feel comfortable performing a traditional barbell bench press, have a history of shoulder pain, or don’t have access to a bench at home.
The reason that floor presses are good for those who typically experience shoulder pain when performing traditional bench presses is that the floor limits how far you can lower the bar, which thereby reduces the amount of shoulder extension and internal rotation that can occur.
This is particularly helpful for lifters with long arms.
An underrated benefit of pressing from the floor, is that it ensures that you use the same range of motion on every rep, as your elbows should contact the floor at the bottom of each rep.
Technically you can ensure the same range of motion with a traditional bench press (by touching the barbell to your chest every rep), but for lifters with long arms, touching the bar to the chest creates unwanted stress on the shoulder joint due to the amount of extension involved.
And for those who struggle with the lockout on their other pressing movements, the floor press is ideally suited to shore up this weakness as it targets the triceps, which are the primary drivers of the lockout on pressing exercises (bench press, dumbbell press, overhead press, military press, Arnold press, dips, etc.)
The floor press is also good for people with a history of low back pain as pressing from the floor helps reduce the amount lumbar extension you can do.
Yet another reason to consider adding the floor press to your workout plan is that it is a better pressing option for individuals who struggle to maintain stability during bench pressing due to a lack of stability.
The floor press provides rock-solid stability because your entire upper back is in contact with the ground. This increased stability means you can transfer greater force to the bar, creating more overload on your chest, shoulders, and triceps without having to struggle with as much balance as you would in a bench press.
This is especially important for beginners who struggle to understand how to control the barbell through space as they raise and lower it.
Having the entire upper back in contact with the floor also helps fortify scapular stability, which is critical to lifting as much weight as you are truly capable of, not to mention preserving shoulder health.
Now, don’t take this to mean that the bench press is a bad exercise.
Quite the opposite, actually.
The bench press is a phenomenal exercise to build muscle and strength. It’s just that not everyone is built to bench with a barbell.
But, that’s ok.
You can still achieve just as fantastic results using the floor press and other pressing exercises to build your chest, shoulders, and triceps.
Now, as we mentioned above, the floor press can be performed using a barbell, swiss (football) bar, dumbbells, or kettlebells.
It can also be performed in the Smith machine.
While each lifting implement has its own unique set of benefits to offer, let’s discuss why we like the Smith Machine Floor Press.
Why Use the Smith Machine Floor Press................
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