This versatile movement is a great way to work both your chest and your triceps without placing excessive strain on your shoulders.
In this lesson you’ll learn how to do the Barbell Floor Wide-Grip Chest Press.
The bench press is no more dangerous than any other barbell exercise and can be shoulder-friendly when done with good technique and common sense.
The wide grip floor press works more prime mover than narrow grip. For example, pectoralis major, anterior deltoid, and triceps.
Lie on the floor with legs extended while holding a barbell with an overhand, slightly wider-than-shoulder-width grip, elbows bent at 90 degrees so your upper arms are flush to the floor.
Drive the barbell overhead; pause. Slowly lower back to the start and repeat .
Both the anterior deltoid and the pectoralis muscles function in a similar fashion. The pectorals are the prime mover in the lower portion of the bench.
As you increase the incline of the bench, however, the sternal portion of the pecs are taken out of the movement and the clavicular portion of the pecs and anterior deltoids take over.
Therefore, low level inclines, flat bench, wide grip bench, and especially declines of all varieties are great options for hitting the pecs.
The triceps are the main muscle group that locks out the bench press.
Floor presses also minimize the leg drive seen in a traditional bench press.
This creates a pure upper-body push. All the stress is focused on the chest, triceps, and shoulders.
For maximum hypertrophy, I recommend performing a variety of grip widths and torso angles to stimulate as many fibers as possible.
If you’re unsure of your exact grip, just hold the bar an inch wider than your regular grip.
In this lesson you’ll learn how to do the Barbell Floor Wide-Grip Chest Press.
The bench press is no more dangerous than any other barbell exercise and can be shoulder-friendly when done with good technique and common sense.
The wide grip floor press works more prime mover than narrow grip. For example, pectoralis major, anterior deltoid, and triceps.
Lie on the floor with legs extended while holding a barbell with an overhand, slightly wider-than-shoulder-width grip, elbows bent at 90 degrees so your upper arms are flush to the floor.
Drive the barbell overhead; pause. Slowly lower back to the start and repeat .
Both the anterior deltoid and the pectoralis muscles function in a similar fashion. The pectorals are the prime mover in the lower portion of the bench.
As you increase the incline of the bench, however, the sternal portion of the pecs are taken out of the movement and the clavicular portion of the pecs and anterior deltoids take over.
Therefore, low level inclines, flat bench, wide grip bench, and especially declines of all varieties are great options for hitting the pecs.
The triceps are the main muscle group that locks out the bench press.
Floor presses also minimize the leg drive seen in a traditional bench press.
This creates a pure upper-body push. All the stress is focused on the chest, triceps, and shoulders.
For maximum hypertrophy, I recommend performing a variety of grip widths and torso angles to stimulate as many fibers as possible.
If you’re unsure of your exact grip, just hold the bar an inch wider than your regular grip.
Train hard and stay safe,
Joseph Arangio
Tactical Workouts for Military and Law Enforcement
1. Claim Your Gift: 5 Tactical Training Videos ==>> http://www.TacticalWorkouts.
2. Build Tactical Strength. Over 100 Bodyweight Exercises. No Gym Required ==>> http://www.
Tactical Workouts for Military and Law Enforcement
1. Claim Your Gift: 5 Tactical Training Videos ==>> http://www.TacticalWorkouts.
2. Build Tactical Strength. Over 100 Bodyweight Exercises. No Gym Required ==>> http://www.
