For max load:
Floor press 1 – 1 – 1 – 1 – 1 – 1 – 1 reps
Post max load to comments.
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About the Floor Press
The floor press exercise is basically a bench press while lying flat on the floor. Let's review the bench set-up before getting into the specifics of the floor press. First, while lying on the floor, pinch your shoulder blades tightly together creating a hard flat surface to press from. Next, with your hips on the floor, arch your lumbar spine hard, keeping your belly tight. Grip the bar so that your forearms are vertical in the bottom position of the bench and try to twist your elbows into your sides as you lower the bar.
The floor press differs from the standard bench press when the bar is lowered. Instead of reaching the sternum, your triceps will contact the floor with the bar still inches from contacting the chest. As the triceps contact the floor you relax the arms, thereby breaking up the eccentric and concentric chain of movements. This method will assist in building explosive strength off the chest in a standard bench. After relaxing the muscles of the triceps, shoulders, and pecs, violently contact all of these muscles together – pressing the bar to lockout.
