To start benching without a bench an exercise better known as the floor press place your barbell on a firm open and flat floor space.
Floor press exrx.
Grasp bar from rack with overhand and slightly wider than shoulder width grip.
I could almost exclusively train the floor press and i know if it goes up my bench is most likely up too.
Dismount barbell from rack over chest.
Internally rotate shoulders so elbows point out to sides.
Same concept as the board press.
Exercises can include various forms of the board press floor press close grip bench press and rack press performed at a 1 3 rep max.
The meet style bench press is usually not performed until the meet.
I d say anywhere from 2 4 sets for 6 8 repetitions is par for the course.
It s a bit easier to get into position using larger plates but you can start with however much weight you re comfortable with.
Bend knees with feet firmly planted on floor.
Lie supine on bench.
Exercises you should be doing.
Lie supine on floor at base of power rack.
If you expect to start out with 225 pounds you ll be set straight real quick.
On this day you will perform an exercise similar to the bench press up to a 1 3 rep max.
You see the headline all the time.
Step 1 grab dumbbells with an overhand grip and lie flat on your back.
On another note my floor press and bench press progress concurrently.
This movement is usually rotated each week.
It requires trunk strength hip flexor mobility hamstring flexibility and lumbar and thoracic spine health.
Lower slower than normal and pause for a split second.
Position bar in front of neck.
Place feet on floor with knees bent.
I like to tell people to dig their toes or heels whatever is more comfortable into the floor and to make sure they re placed more underneath the body rather than splayed out.
Lower to front of neck and repeat.
It s also used to increase strength from the mid point of a traditional bench press if this part of the rom is a weakness.
Oscar if your training program allows for the flexibility i would simply switch bench for floor press.
Relax momentarily then press bar upward until arms are extended.
For example i m doing a rehabilitation program for an injured shoulder and i do quite a lot of bb and db floor pressing and will gradually progress to full range of motion bench press.
Grasp barbell from rack or clean barbell from floor with overhand grip slightly wider than shoulder width.
Extend elbows to a 90 degree position triceps resting on floor while holding.
Lower weight to lower chest until the triceps are completely on the floor.
The best exercise you re not doing.
