How to Do a Floor Bench Press

A quick guide and primer on doing a floor bench press (not using standard bench press).

Why do it on the floor instead of using a bench? Some thoughts:


What are the benefits of doing a floor bench press versus the traditional bench press? My thoughts:

  1. More stability. I feel far more connected when pressing off the floor, rather than using an often (slippery) bench press.
  2. When you are benching off the floor, you can do a more epic arch, which allows you to press more weight.
  3. You don’t need a spotter. You can do this safely by your self. Why? If you cannot get it up, the bar will not land on you.

How I do it

First, rack the weights, then scoot in-between it. Then hip thrust it to the ‘ready’ position, then press it up, then arch your back, then press it up.

When you are done, put the barbell on your waist, and slowly put it back on the floor.

How did I discover the floor press?

Quarantine and COVID 19! My home gym at the time didn’t have a bench. So what did I do? Some Googling and experimenting at home, and the interesting thing:

After Bench Pressing (Standard) and doing it on the floor (floor bench press), I think I far prefer doing it on the floor!

Which probably means I no longer have much interest in standard bench press. I might just switch all my chest pressing to this exercise!

Deadlifting 420 pounds (four 45-plates on each side, with a 2.5+5 pounder)
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