How To Perform The Barbell Floor Press

At the Westside Barbell gym, lifters don't just lift weights – they perform feats of strength and muscle-building prowess that can take your breath away. It's no wonder then that Louie Simmons, founder of Westside Barbell, is a big believer in the power of the barbell floor press. This exercise combines the traditional bench press with leg drive to create an explosive combination for upper body strength building and muscle mass development. With variations such as close grip bench presses, dumbbell floor presses, decline bench presses, and more, you'll be able to increase resistance levels while decreasing the risk of injury.

Whether you're looking to build muscle or improve performance in any kind of physical activity from weightlifting to skiing to running marathons or anything else – this article will show you how performing barbell floor presses can help you reach those goals faster than ever before!

Instructions:

1. Set up for the barbell floor press by positioning yourself flat on the ground in front of a barbell that is set up in a rack or on the floor.
2. Get into a comfortable position, with your feet flat on the ground and your upper body in line with the barbell.
3. Grab the bar with a slightly wider than shoulder-width grip, making sure that your hands are in line with your elbows and your upper arms are parallel to the floor.
4. Inhale deeply and then drive through your feet as you press the bar straight up until your elbows reach lockout strength. Keep your core tight throughout the movement.
5. Feel the pectoralis major and triceps brachii contract as you push through this powerful exercise and find that lockout strength.
6. As you press the barbell up, keep your head in line with your spine and focus on pushing through your heels to increase stability as you drive the barbell upwards into a straight line.
7. Carefully lower the barbell back down to the starting position, keeping tension in your chest and triceps muscles throughout the entire range of motion.
8. When done correctly, you will have completed 1 rep of the barbell floor press. Perform 3-5 sets with 8-12 reps at a time for maximum benefits, resting for 1-2 minutes between sets.
9. Make sure to practice proper form and technique throughout each set as well as using an appropriate weight load for your level of fitness.

What is the history of the Barbell Floor Press?

The Barbell Floor Press was first popularized by strength and conditioning specialist Dante Trudel in the late 1980s as a way to train pressing muscles without having to use a bench.

How does performing a BFP differ from other press variations?

A BFP requires you to lift heavier weights than with any other press variation because it forces your chest, shoulders, triceps, and legs to all work together while keeping your wrists and elbows in an aligned position. This provides more stability during the exercise which helps stimulate greater muscle activity than traditional presses performed on benches or racks.

What are some benefits of using a pair of dumbbells?

Using two dumbbells when performing a floor press allows for better control over weight distribution between arms, allowing for equal activation in each arm regardless of size differences between them (e.g., the right side is slightly bigger than the left). Additionally, it makes balancing easier so one doesn’t have to focus too much effort trying not to tip over while lifting heavyweights off their chest as they would if only using a barbell.

What are the pros and cons of using a Smith machine for performing Barbell Floor Presses?

The primary benefit of using a Smith machine is that it allows you to lift heavier weights with more safety, as it provides support against sudden drops in weight. However, this could be seen as a disadvantage depending on one’s goals, as the Smith machine reduces the amount of muscle activation when compared to free-weight exercises.

What type of grip should I use?

The most effective grip for a Barbell Floor Press is shoulder width apart with an overhand or an alternating grip (one hand over, one hand under). This type of grip allows for greater stability throughout the range of motion and helps to engage more muscles evenly.

What tips can you provide for maximizing pressing performance?

The most important tip for improving performance when doing a Barbell Floor Press is to make sure that you are using proper form. This means keeping your head, neck, and back in line with each other throughout the movement as well as ensuring that you are pushing up with your chest muscles rather than just lifting with your arms. Additionally, you can incorporate resistance bands, single-arm presses, and variations of the exercise to increase the intensity and work different muscle groups for better results. Finally, adding heavy compound movements to your workout program and focusing on progressive overload can help you start lifting heavier weights in no time.