The bench press is an iconic chest exercise, but it can also be moved to the floor and completed as a floor press. While the floor press does have a smaller range of motion it’s still a great exercise to target your chest. This resistance band variation is great as a warm up to activate your pecs or as part of a low equipment workout.
- Lie down on the floor, place the resistance band behind your shoulders and take a handle in each hand.
- Bend your knees so they are raised but your feet are flat to the floor.
- Position your arms so the back of your upper arm (tricep area) is on the floor and your knuckles are facing the ceiling.
- Slowly push upwards, squeezing your chest as you go.
- Once your arms are fully extended, bend your elbows to return to the strat position of your upper arms touching the floor.
- Repeat this for the desired sets and reps.
The floor press uses the pectorals (pecs), anterior deltoids (front delts) and triceps. However, unlike a bench press it does recruit a bit more from the delts and triceps. This is due to the shorter range of motion of the exercise.
The exercise can be performed with dumbbells or a barbell instead of a resistance band.