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How To Maximize Floor Press and Get the Most Out Of Each Rep

Get the most out of including Floor Press in your workout. Every time you perform an exercise you should ask yourself a few questions. Are you performing to the best of your ability? Have you made it tougher recently? Are you truly engaging the target muscles? This is all key to maximizing any exercise in your workouts. Form is so crucial to maximizing the benefit of an exercise. Pin it now and workout later. Click through to get the form cues and variations. @jillconyers

Hi there, Jill Conyers readers!

I’m Lauren from The Bikini Experiment. I am excited to be here today and so excited that Jill graciously accepted my offer to guest post on her blog. On my site I share information on fitness, healthy recipes and my adventures living in Austin, Texas.

Jill and I are very much on the same page with our approach to fitness. Huge gains can be made through improving strength through progression. However, resistance exercise and building muscle should never be overwhelming. The best approach is to take small steps and learn gradually. The current training series on my blog is called Build Your Moves. The goal there is to learn how to effectively perform foundational exercises and make even more impact through small tweaks and variations.

I decided to share a simple upper body exercise here that you can easily incorporate into your next workout. You can perform this in or out of the gym so it’s perfect for an at home workout as well. All you will need is a mat and a pair of dumbbells.

For weight, I recommend selecting what challenges you, but not so much that you cannot perform 12-15 repetitions without stopping.

When I first started working out I honestly thought chest press exercises were just for men at the gym. No joke! However, after many years of experience and becoming a certified trainer I now know this is an absolutely essential movement for women as well.

Every time you perform an exercise you should ask yourself a few questions. Are you performing to the best of your ability? Have you made it tougher recently? Are you truly engaging the muscles you want to work? This is all key to maximizing any exercise in your workouts. Think hard work, but never a struggle.

Form is so crucial to maximizing the benefit of an exercise.

Focus on the task at hand and do not allow yourself to get distracted. This is your time to yourself and if you are not performing an exercise properly you run the risk of injury. Use a mirror if you are having trouble determining if you are executing a movement properly. I am going to be showing you simple variations on a floor press here. I say simple, but that does not mean that this exercise is easy by any means!

Form Cues

Let’s look at some of the basic ideas to think about to get your form as solid as possible:

  • Tuck your tailbone under you and draw the lower abs in so that your low back is pressed to the floor. Draw your pelvic floor muscles up.
  • Think of pushing your body into the floor vs. pressing the dumbbells into the air.
  • Do not allow the shoulders to round or shrug the shoulders up toward the ears. Instead, squeeze the muscles of the armpits down at the top to keep this from happening.
  • As an alternative you could also substitute light kettlebells if you have them available to you.

These additional cues to perform the movement will also apply to all of the variations as well:

Get the most out of including Chest Press in your workout. Every time you perform an exercise you should ask yourself a few questions. Are you performing to the best of your ability? Have you made it tougher recently? Are you truly engaging the muscles you want to work? This is all key to maximizing any exercise in your workouts. Form is so crucial to maximizing the benefit of an exercise. Pin it now and workout later. Click through to get the form cues to get the most out of your workout. @jillconyers

When you press up make sure you extend your arms to a full lock out. This means the elbows are straight – no bend.

Get the most out of including Chest Press in your workout. Every time you perform an exercise you should ask yourself a few questions. Are you performing to the best of your ability? Have you made it tougher recently? Are you truly engaging the muscles you want to work? This is all key to maximizing any exercise in your workouts. Form is so crucial to maximizing the benefit of an exercise. Pin it now and workout later. Click through to get the form cues to get the most out of your workout. @jillconyers

Lower the dumbbells by pulling the arms down from under the armpits in the lat muscles.

Get the most out of including Chest Press in your workout. Every time you perform an exercise you should ask yourself a few questions. Are you performing to the best of your ability? Have you made it tougher recently? Are you truly engaging the muscles you want to work? This is all key to maximizing any exercise in your workouts. Form is so crucial to maximizing the benefit of an exercise. Pin it now and workout later. Click through to get the form cues to get the most out of your workout. @jillconyers

Floor Press with Two Dumbbells

Get the most out of including Chest Press in your workout. Every time you perform an exercise you should ask yourself a few questions. Are you performing to the best of your ability? Have you made it tougher recently? Are you truly engaging the muscles you want to work? This is all key to maximizing any exercise in your workouts. Form is so crucial to maximizing the benefit of an exercise. Pin it now and workout later. Click through to get the form cues to get the most out of your workout. @jillconyers

Floor Press with One Dumbbell

Get the most out of including Chest Press in your workout. Every time you perform an exercise you should ask yourself a few questions. Are you performing to the best of your ability? Have you made it tougher recently? Are you truly engaging the muscles you want to work? This is all key to maximizing any exercise in your workouts. Form is so crucial to maximizing the benefit of an exercise. Pin it now and workout later. Click through to get the form cues to get the most out of your workout. @jillconyers

Floor Press in Glute Bridge Position (Two Dumbbells)

If you perform these a few times and they start to feel easy then you are ready to upgrade your difficulty or add weight as an intermediate step.

I hope you try one (or all) of these variations of the floor press! Adding a movement like this 3-4 times a week will have a significant impact on increasing upper body strength.

I would love to chat:

Do you include chest press in your workouts? If you have any questions about the chest press leave a comment and Lauren (or I) will get back to you with an answer.


Fitness Guest PostFor most women, looking sexy in a Bikini feels like an Experiment. It did for me.

Lauren is a reformed skinny-fat girl who has discovered muscles, confidence and bikini living with lifting weights and eating protein. Once upon a time, a corporate marketer for real estate, she is now a fitness entrepreneur with a passion for helping other women find the solutions to their own Bikini Experiment. Lauren is a Level 1 Precision Nutrition Coach and NSCA Certified Personal Trainer.

Check out more from Lauren on TheBikiniExperiment.com.

Connect with Lauren Twitter | Facebook | Pinterest | Instagram


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30 Comments

  1. Thank you so much again for letting me guest post on your site. I always love the opportunity to share wheat I know about strength training. xo Lauren

  2. These are great tips. I am working on getting back into weights so this is really helpful.

  3. As always, you’ve got some great tips for working out. I am hoping in July to get back on the ball with exercise… If I can do it in the dead heat of summer, I should definitely be capable the rest of the year!

  4. Megan McCoig says:

    I love doing floor press, it’s a new exercise I’ve incorporated. Thanks for sharing great tips on how to improve 🙂

  5. Great tips thanks for sharing, I am going to have to come back to this at my next workout for sure!

  6. Honestly I really don’t train chest that often. Probably once a week and when I do I usually use a bench and lift heavy so adding in the glute bridge isn’t an option. Thanks for the single arm reminder though, haven’t done those for a while!

  7. Awesome guest post, Lauren!! Love doing chest press, and haven’t done them on the floor in a while.

  8. Yes! This is one of my favorite weight training exercises! I probably could up the weight a little bit, but until I figure out where I can store exercise equipment, I am trying to make do with what I have.

  9. I love this so much. I have found just making sure that my posture is 100% correct makes such a difference in how effective each rep is.

  10. Thanks for the cues! I love doing chest press but I know my form could use some work. I can never get my low back to stay connected to the floor or bench :/

  11. Reesa Lewandowski says:

    I’m pinning this because I am starting a new healthy living lifestyle and I need new workouts! Great info! Thank yoU!

  12. Oh my gosh I’ve never done a floor press before! I think I’m going to have to try this one out this week! Great post!

  13. First of all, those pants are amazing. LOVE! Great tips here. I just started working out regularly again and I cannot believe how much more energy I have! Love feeling healthier.

  14. I don’t really do much other than walking 15-min. per day. It’s a challenge in this 300+ body suit that I’ve grown. So many aches and pains and all due to my disrespect and poor treatment of my body.

    I have 3 pound weights from my college days. I might dig them out to see if I can do a few reps per day.

    I’m glad you are now a healthy muscle building Bikini wearer, as I remember in my youth the pain I put my body through for the elusive (to me) perfect body.

  15. This is a great “guest post,” Lauren. I am bookmarking because I am finally starting to work out again after having my baby a year ago. What took me so long, right?! Ps. I always thought the same thing about bench presses being for guys only….I guess another something to try! Thanks for the tips!!

  16. I love doing bridges. And I try to clench my butt in hopes of getting that toned too. Great workout set!

  17. You’ve done a great job of breaking down this exercise! I’ve been doing so many pushups (as part of a challenge) and it’s nice to see the reverse workout!

  18. First, cute capris! And second, I definitely need to add these into my workout. My arms used to be pretty awesome but I haven’t been doing as much upper body work as I should. Plus I know my core will thank me, too.

  19. I reeeeeally need to improve my upper body strength. Love kettlebells (dont use them as often as I should…) but that is a good substitute for your exercises instead of the dumbbells. Great photos to help explain!
    Karen | GlamKaren.com

  20. This is awesone!!

    I usually do chest press in a step…never thought of just using the ground.

    Thanks for this variation.

  21. Great tips! I love chest presses, especially for the added tricep work 😉 I just did some actually, but wish i added in the glute bridge!! Thanks for sharing!

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