{"id":285258,"date":"2020-11-08T17:40:26","date_gmt":"2020-11-08T22:40:26","guid":{"rendered":"https:\/\/erickimphotography.com\/blog\/?p=285258"},"modified":"2020-11-08T18:04:10","modified_gmt":"2020-11-08T23:04:10","slug":"how-to-floor-bench-press","status":"publish","type":"post","link":"https:\/\/erickimphotography.com\/blog\/2020\/11\/08\/how-to-floor-bench-press\/","title":{"rendered":"How to Floor Bench Press"},"content":{"rendered":"\n<p>Floor bench press as &#8216;safer&#8217; than traditional bench press, allows you to press more (you have better contact with the floor, and also lower range of motion). Still gives you a great adrenaline pump, great activation in your triceps, chest, glutes, back, and thighs. <\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-setting-up\">Setting up<\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Floor Bench Press One Rep Max ERIC KIM\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/y7iAyxzVKpg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Find an open space at the gym or home, and start off with one 45-pound plate on each side. Scoot your butt close to the barbell (like you were going to do one of those hip &#8216;thruster&#8217; exercises which are quite popular right now).<\/p>\n\n\n\n<p>Position your hands in a &#8216;suicide&#8217; grip (thumbs not gripping the bar, but *ABOVE* the bar), and keep your thumbs roughly where the ring is on the barbell. Then use your hips to push the weight up until you get into a glute bridge position, then use your chest and triceps to push the weight up (arch your back and press hard with your triceps and arms upwards). Once you get it all the way up, re-adjust your position, slowly lower it down then try to push it back up. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Floor Bench Press: MONOCHROME FLOOR BENCH PRESS\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/KgmdmTWaUio?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-keep-increasing-the-weight-until-you-can-no-longer-lift-it-up\">Keep increasing the weight until you can no longer lift it up. <\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-videopress\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"VideoPress Video Player\" aria-label='VideoPress Video Player' width='500' height='281' src='https:\/\/videopress.com\/embed\/TPJqoCNe?autoPlay=1&amp;loop=1&amp;muted=1&amp;persistVolume=0&amp;preloadContent=metadata&amp;hd=0&amp;cover=1' frameborder='0' allowfullscreen allow='clipboard-write'><\/iframe><script src='https:\/\/v0.wordpress.com\/js\/next\/videopress-iframe.js?m=1674852142'><\/script>\n<\/div><\/figure>\n\n\n\n<p>The goal is simple:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Keep increasing your &#8216;one rep max&#8217; by 5 pounds every week. That means every week, try to add one 2.5 pound weights on each side of the barbell, and strive to become stronger!<\/p><\/blockquote>\n\n\n\n<p>If you fail, no worries. Take a few days off or a week off, then try again!<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-videopress\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"VideoPress Video Player\" aria-label='VideoPress Video Player' width='500' height='281' src='https:\/\/videopress.com\/embed\/F213lhlx?autoPlay=1&amp;loop=1&amp;muted=1&amp;persistVolume=0&amp;preloadContent=metadata&amp;hd=0&amp;cover=1' frameborder='0' allowfullscreen allow='clipboard-write'><\/iframe><script src='https:\/\/v0.wordpress.com\/js\/next\/videopress-iframe.js?m=1674852142'><\/script>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-monochrome-floor-bench-press\">MONOCHROME FLOOR BENCH PRESS<\/h2>\n\n\n\n<figure class=\"wp-block-gallery columns-3 is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\"><ul class=\"blocks-gallery-grid\"><li class=\"blocks-gallery-item\"><figure><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" 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https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00002-scaled.jpg?resize=2048%2C1280&amp;ssl=1 2048w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00002-scaled.jpg?resize=1200%2C750&amp;ssl=1 1200w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00002-scaled.jpg?resize=1568%2C980&amp;ssl=1 1568w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00002-scaled.jpg?resize=706%2C441&amp;ssl=1 706w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1600\" data-attachment-id=\"285261\" 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data-medium-file=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00003-scaled.jpg?fit=2560%2C1600&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00003-scaled.jpg?fit=2560%2C1600&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00003-scaled.jpg?resize=2560%2C1600&#038;ssl=1\" alt=\"\" data-id=\"285261\" data-full-url=\"https:\/\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00003-scaled.jpg\" data-link=\"https:\/\/erickimphotography.com\/blog\/?attachment_id=285261\" class=\"wp-image-285261\" 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https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00003-scaled.jpg?resize=1568%2C980&amp;ssl=1 1568w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00003-scaled.jpg?resize=706%2C441&amp;ssl=1 706w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1600\" data-attachment-id=\"285262\" data-permalink=\"https:\/\/erickimphotography.com\/blog\/2020\/11\/08\/how-to-floor-bench-press\/eric-kim-floor-bench-press-black-and-white-00004\/\" data-orig-file=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00004-scaled.jpg?fit=2560%2C1600&amp;ssl=1\" data-orig-size=\"2560,1600\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"ERIC-KIM-floor-bench-press-black-and-white-00004\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00004-scaled.jpg?fit=2560%2C1600&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00004-scaled.jpg?fit=2560%2C1600&amp;ssl=1\" 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https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00004-scaled.jpg?resize=2048%2C1280&amp;ssl=1 2048w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00004-scaled.jpg?resize=1200%2C750&amp;ssl=1 1200w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00004-scaled.jpg?resize=1568%2C980&amp;ssl=1 1568w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00004-scaled.jpg?resize=706%2C441&amp;ssl=1 706w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1600\" data-attachment-id=\"285263\" 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data-medium-file=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00027-scaled.jpg?fit=2560%2C1600&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00027-scaled.jpg?fit=2560%2C1600&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00027-scaled.jpg?resize=2560%2C1600&#038;ssl=1\" alt=\"\" data-id=\"285285\" data-full-url=\"https:\/\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00027-scaled.jpg\" data-link=\"https:\/\/erickimphotography.com\/blog\/?attachment_id=285285\" class=\"wp-image-285285\" srcset=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00027-scaled.jpg?w=2560&amp;ssl=1 2560w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00027-scaled.jpg?resize=768%2C480&amp;ssl=1 768w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00027-scaled.jpg?resize=1536%2C960&amp;ssl=1 1536w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00027-scaled.jpg?resize=2048%2C1280&amp;ssl=1 2048w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00027-scaled.jpg?resize=1200%2C750&amp;ssl=1 1200w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00027-scaled.jpg?resize=1568%2C980&amp;ssl=1 1568w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00027-scaled.jpg?resize=706%2C441&amp;ssl=1 706w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure><\/li><\/ul><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1280\" height=\"823\" data-attachment-id=\"183039\" data-permalink=\"https:\/\/erickimphotography.com\/blog\/f955cffc-ac9f-4bbe-8c01-441917856dbd\/\" data-orig-file=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2019\/10\/F955CFFC-AC9F-4BBE-8C01-441917856DBD.jpeg?fit=1280%2C823&amp;ssl=1\" data-orig-size=\"1280,823\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Deadlifting 420 pounds (four 45-plates on each side, with a 2.5+5 pounder)\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2019\/10\/F955CFFC-AC9F-4BBE-8C01-441917856DBD.jpeg?fit=1000%2C643&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2019\/10\/F955CFFC-AC9F-4BBE-8C01-441917856DBD.jpeg?fit=1280%2C823&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2019\/10\/F955CFFC-AC9F-4BBE-8C01-441917856DBD.jpeg?resize=1280%2C823&#038;ssl=1\" alt=\"Deadlifting 420 pounds (four 45-plates on each side, with a 2.5+5 pounder)\" class=\"wp-image-183039\" srcset=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2019\/10\/F955CFFC-AC9F-4BBE-8C01-441917856DBD.jpeg?w=1280&amp;ssl=1 1280w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2019\/10\/F955CFFC-AC9F-4BBE-8C01-441917856DBD.jpeg?resize=1000%2C643&amp;ssl=1 1000w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2019\/10\/F955CFFC-AC9F-4BBE-8C01-441917856DBD.jpeg?resize=768%2C494&amp;ssl=1 768w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2019\/10\/F955CFFC-AC9F-4BBE-8C01-441917856DBD.jpeg?resize=720%2C463&amp;ssl=1 720w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n<ul>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2020\/11\/06\/powerlifting-for-happiness\/\">Powerlifting for Happiness<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2020\/11\/04\/how-to-one-rep-max-dumbbell-press\/\">How to One Rep Max Dumbbell Press<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2020\/11\/02\/how-to-one-rep-max-powerlifting\/\">How to One Rep Max Powerlifting<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2020\/10\/31\/how-to-do-a-floor-bench-press\/\">How to Do a Floor Bench Press<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2020\/10\/30\/in-praise-of-heavy-dumbbell-press\/\">In Praise of Heavy Dumbbell Press<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2020\/10\/30\/bench-press-gym\/\">BENCH PRESS GYM<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2020\/10\/29\/how-to-squat\/\">How to Squat<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2020\/10\/28\/sumo-deadlift-gym\/\">SUMO DEADLIFT GYM<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2019\/10\/07\/powerlifting-while-fasting\/\">Powerlifting while Fasting<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2019\/06\/06\/the-zen-of-powerlifting\/\">The Zen of Powerlifting<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2019\/12\/12\/the-empowering-feeling-of-failure\/\">The Empowering Feeling of Failure<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2019\/12\/12\/recovery-vs-augmentation\/\">Recovery vs Augmentation<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2018\/08\/16\/why-photographers-should-deadlift\/\">Why Photographers Should Deadlift<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/deadlift\/\">How to Deadlift 405+ Pounds<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Floor bench press as &#8216;safer&#8217; than traditional bench press, allows you to press more (you have better contact with the floor, and also lower range of motion). Still gives you a great adrenaline pump, great activation in your triceps, chest, glutes, back, and thighs.<\/p>\n","protected":false},"author":1,"featured_media":285264,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"single-wide.php","format":"standard","meta":{"advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[17],"tags":[],"class_list":["post-285258","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-posts"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/ERIC-KIM-floor-bench-press-black-and-white-00006-scaled.jpg?fit=2560%2C1600&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/posts\/285258","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/comments?post=285258"}],"version-history":[{"count":9,"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/posts\/285258\/revisions"}],"predecessor-version":[{"id":285303,"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/posts\/285258\/revisions\/285303"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/media\/285264"}],"wp:attachment":[{"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/media?parent=285258"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/categories?post=285258"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/tags?post=285258"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}