For those of you who are bored enough to read my training journal, you’ll know that I’m fighting a war with the bench press at the moment. It seems to think that 95kg (200lbs) is an acceptable number to get stuck at. I, on the other hand, disagree.
I started thinking about ways to improve it last year and did some research on how to increase my bench, which yielded some interesting results. I looked at the T-Nation T-Cell to see what methods they recommended. Most of them suggested developing triceps strength using close grip benches and rack lockouts.
It’s great advice but since without much training my dip is quite happy at around 150kg (70kg plus 80kg bodyweight), I’m not really convinced that lockout is my weak area. I think my weakness is more at the midpoint.
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Enter the floor press
I’ve wanted to try the floor press for a while. It has a good reputation for hitting the midpoint of the bench press but it’s also a great oldtime strength movement that preceded the bench press.
Most people will come across this exercise in gyms using a power rack but it is possible to set up something at home. This is how I did it.
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Step 1: take two plyometric boxes
I made my 12″ plyometric boxes last summer (I will get around to doing a post about them as they’re really easy to make if you get your wood pre-cut at the DIY store). I put a weight plate on each one to protect them from the bar coming down. That takes them up to about 14″ off the floor, which is a bit high for a floor press. More like a rack lockout, really.
Step 2: add bricks
I use bricks to make the base of a platform
Step 3: add some chipboard
I use these pieces of chipboard for all kinds of things. They come in really handy when I need to reduce the distance between me and the bar or increase the range of motion on a deadlift. I like having them around. Hard to take with you to a commercial gym, though…
Step 4: you’re done!
That’s it! Here’s a couple of photos of me using my new fat bar to test out the set up.
Other resources
If you’re interested in this great oldtime strength exercise, you can read more about it at these sites:
- Critical Bench – the floor press by Ben Tatar – some good hints and tips as well as technical comments from the experts.
- Weightlifting discussion – the floor press - some good pictures as well as a variant using a back pad.
- Elite FTS - the floor press and its applications - more technical discussion as well as first-hand commentary from a lifter who has incorporated the floor press into his programme for powerlifting
- Mike Robertson – the floor press - Mike gets technical and explains how the floor press benefits your bench. He also laments the fact that most gyms don’t have the equipment for doing them. Well, now you can get ahead of the rest with this set-up in your garage!
If you already do the floor press and have another method for doing it at home I’d be interested to hear about it. Otherwise, if you try this approach, please let me know how it goes.
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