subject: Floor Presses For Safer Chest Training [print this page] As bodybuilders employ more advances in nutrition and supplementation into their training, the human body is pushed to its absolute limits. There is only so much stress a tendon or joint can withstand as the muscles grow to levels of strength never seen before, and eventually things do break. Advanced lifters are aware of this, and many of them will adjust their training as they approach the peak maximum poundage they use for heavy compound movements.
Often, advanced bodybuilders will reduce the amount of weight they use. This protects the joints and the tendons, but diminishes the returns found in the gym. After all, we need to push the body to new boundaries in order to see new growth. There is another approach which has been championed by IFBB Professional Bodybuilders and training guru Charles Glass. This training employs the use of partial-range repetitions. These partial repetitions still target the main body part being trained that day, but they miss out on stretching the muscle group to its maximum, which also pushes the tendons and joints into the forefront.
Partial-Range Dumbbell Presses, completed while lying on the floor, are one exercise in which partial repetitions are forced, and very effectively. The bodybuilder can still use very heavy poundage, which is great for preserving elite levels of muscle and adding new muscle to the frame. The movement is simple, and actually pretty safe despite the fact the bodybuilder is on the floor holding dumbbells of 100 or more pounds over his head. Simply lie on the floor, and complete standard dumbbell presses. You will stop the descent as your elbows touch the floor, then return to the starting fully extended position.
This exercise delivers very limited range of motion, so the amount of weight used can be very heavy. Work your way up to the heavier dumbbells, as it may be your grip, and not your muscles, which are most unsure with this weight. Using a spotter is essential as you move into poundage limiting you to six repetitions or fewer. Powerlifters may benefit more from limited range pressing than bodybuilders, but both groups will see significant gains as a result of its use.
Cheating is one aspect that is completely removed when using floor presses. On the standard bench press, you can use your legs, back, and "body English" to move more weight with less proper form. With floor presses, you are essentially locked into one flat press - and no cheating.
Floor presses aren't going to do a great deal for your triceps and shoulders. If you are dependent upon bench pressing for your triceps or shoulder development, you're already doing a great disservice to your long-term bodybuilding goals. You'd be much better served giving them more movement dedicated to hitting them individually, and using your benching time for chest alone. Flat floor dumbbell presses are used by some of the top elite athletes in the world to help create growth in a safe manner. Give them a shot, and see if they don't give your heavy training a bump as well!
