This exercise is a species of basic “bench press”. The main advantage of Alternating Floor Press is a reduced load on deltoid muscles and lumbar region. Also there is no necessity to use a bench for performing this movement. That’s why Alternating Floor Press is good for home trainings. Reducing load on deltoid muscles occurs by reducing the amplitude of motion during the exercise.
Description
- Position the bar on a squat rack about 2 feet off the ground. - Lie on the floor under the bar with your knees bent. Hold the bar with a slightly-wider-than-shoulder-width grip. - Lift the bar off the pins as if performing a standard Bench Press. - Slowly lower the bar to your chest until your elbows touch the ground, keeping your upper arms at about a 45-degree angle to your body. - Pause with your elbows on the ground for 2-3 seconds. - Drive the bar over your chest until your arms are fully extended. - Rack the bar when you finish the set.