11/24/2023 0 Comments Flat bench pulloverStop when the backs of your arms make contact with the floor and drive through your triceps to return the barbell to its starting position.Brace your core and bend at the elbows to pull the barbell down towards you. Unrack the bar, so it is hovering above your chest.Reach up and grip the barbell firmly with your hands just wider than shoulder-width apart.If bent, keep them at about 90 degrees and firmly plant your feet on the ground. If straight, lay them out straight and dig into the floor with your heels. You can do the floor press with straight or bent legs. Lie on the ground so that your eyes are roughly in line with the barbell.Place the J hooks at a level that you can reach from your position lying on the ground. The floor press is safest and most effective when set up in a power rack. ![]() Floor pressing builds strict strength in the triceps, which can help improve your other lifts, including the bench press. This movement creates less of a stretch in your pectoral muscles, which might be more comfortable for beginners, lifters managing an injury, or those with poor chest and shoulder mobility. Lying on the ground instead of on a bench means your elbows can’t travel as far behind your torso. It follows the same movement pattern but involves a shorter range of motion. The barbell floor press is one of the best alternative exercises for the bench press. Barbell Floor Press When to Perform Barbell Floor Presses During the eccentric (lowering) phase, think of pulling the dumbbells towards you rather than letting them drop. Actively drive your feet into the ground to create a strong foundation. Make use of your legs to stabilize and lift the weight. ![]()
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