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Learn the proper way to do ” floor presses ” and tips to get the most out of your workout!
It is more efficient to train with the correct method and tips than just lying down and raising and lowering dumbbells. Here, personal trainer Oshima explains how to do the “floor press” with tips and tricks!
Lie on your back with dumbbells in your hands and stand by to raise them. At this point, the key is to bend at the waist and stretch your chest out. Keeping this posture, lower the dumbbells until your elbows are at a 90-degree angle, and raise them while exhaling. Beginners should aim to do three sets of 10-15 repetitions of this series of movements. If you are new to training, it is recommended that you start with about 3 kg and gradually switch to heavier dumbbells. Alternatively, plastic bottles can be used as substitutes for the dumbbells, so you can try them as a small exercise.
3 tips to increase the effectiveness of the floor press!
(1) Aim for an elbow position “just below the floor!”
The first thing to keep in mind when performing floor presses is that ” the elbows should be flat on the floor. If your elbows are flat on the floor, the load will be lost and the muscle training effect will be diminished. If there is room, it is also effective to stop at the floor level for 1 to 3 seconds.
(2) Tease your pectoralis major muscles by increasing the speed of your lifting and lowering!
Rather than just doing a series of repetitions of muscle training, a more deliberate speed will cause more damage to the muscles and facilitate muscle hypertrophy. Therefore, it is a good idea to perform exercises while being aware of “slow when lowering” and “instantaneous force when lifting. However, be careful when using heavy dumbbells, as it is easy to lose balance and form.
(3) Keep your abdominal muscles and hips engaged!
The narrower the range of motion, the more important correct form is for floor presses. To increase stability of form, it is advisable to focus on the abdominal muscles and hips. The quality of training improves dramatically when stability is increased, so it is advisable to perform floor presses not only by bending at the waist and stretching the chest, but also by tightening the abdominal muscles and hip joints.
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