Bench Press vs Floor Press – which one is better? There’s almost nothing that makes you feel more confident than a chest that is big enough to pop out of your shirt, right? I mean, Arnold Schwarzenegger got popular due to his enormous chest. While his overall physique and any other body part look amazing, his chest is definitely one of the most incredible out there. So to build a big chest, you’re most likely aware that you need to bench press or you can floor press.
As you can see, both of them involve, well… pressing. This is the movement that activates your muscles. And your chest muscle is necessary for this press. This is definitely one of the key movements for building a huge chest. You might’ve seen lots of guys in your gym doing bench press, but there are still others who floor press. But you’re also highly likely to see them doing both as well. In this article, we’re going to explain ways for you to build a big chest, involving these types of presses, and discuss the advantages of bench press vs floor press.
The differences between bench press vs floor press
Overall, bench press may be a more popular version than floor press. Nevertheless, both involve pressing moves and both are effective. To explain it easily, one is done on a workout bench and the other is done on the floor. Hence their names. The bench press on the floor (floor press) does not require a bench (of course), but there are other differences than just not requiring a bench.
And yes, if you’re a beginner and you’re still not aware of it, you can bench press on the floor. The floor press may seem like a somewhat more convenient spin on your typical bench press. However, the key difference is in the range of motion you press with. What do we mean by range of motion?
Well, when lying on a workout bench, your elbows are able to move past your torso, providing a greater stretch to your chest muscles. If you ever bench pressed, you may have noticed that your elbows are getting lower than your body. This means that if you’re focusing on muscle hypertrophy (bodybuilding), then the standard bench press may be the right option for you. As it increases the range of motion, it leads to more tension. To make it easier – tension leads to growth. That’s why the typical bench press is a more popular variant than the floor press.
Bench Press vs Floor Press: benefits of floor bench press
So, considering that the floor bench press decreases the range of motion, it allows you to lift heavier. This can help your muscles get used to the heavier weights necessary during a bench press. During the floor bench press, you are able to focus on the top half of the bench press.
Therefore, a floor press can be an ideal option for those who have trouble locking out the bench press. You may try adding the floor bench press to your workouts which will isolate the sticking point.
In short, a floor press can benefit strength athletes to enhance their strength, and those finding it hard to lock out the bench press. However, it may not be the best option for adding muscle mass.
Bench Press vs Floor Press Similarities
So, both of these movements involve “presses”, activating your chest muscles. The main difference is the need (or lack) of a workout bench and the range of motion.
However, in terms of how the movement works when comparing bench press vs floor press – both are horizontal presses that require you to extend your arms out in front of you (not overhead). With both, you are primarily targeting the chest, triceps, and shoulders. Nonetheless, the floor bench press will still isolate the triceps to a greater degree. Because the range of motion decreases on floor press, it heavily involves the triceps in the movement (from start to finish).
Lots of people underestimate the efficacy of floor presses. Both the bench press vs floor press are excellent strength-building exercises. Still, the floor press is just a bit more specific.
Bench Press vs Floor Press Performance
When it comes to performance, it depends on your goals. However, you can read on to have a better understanding of how the floor press vs bench press differs.
Strength building
As long as you’re searching for ways to gain some serious strength, adding the floor bench press into your routine will definitely help you target muscles a bit more specifically. Besides, the floor press will significantly benefit your strength on the bench press too. While it may limit the involvement of your chest, it will still boost your bench press ability.
To build a huge chest, arms, and press, the standard famous bench press is likely to be your best option. However, you shouldn’t be afraid to add the floor bench press into your routine in order to target the triceps even harder!
Chest hypertrophy
The standard bench press comes with a greater range of motion, which means that it is going to target your pectoral muscles (chest) to a greater extent compared to that of the floor press. When you’re performing the move on a workout bench, you can extend your arms significantly more, as your elbows can easily get lower than your chest at your sides, leading to this greater range of motion. Therefore, this will increase the stretch and load on the chest.
When it comes to chest hypertrophy, there’s no doubt that a regular bench press is better than a floor press. But remember, that while these processes increase strength and mass in your pec muscles (chest), you usually use more than just chest muscles to perform both bench press vs floor press.
Triceps hypertrophy
While the bench press vs floor press can flag up the benefits of a workout, the floor press is certainly superior when it comes to gaining tricep muscles, as it targets those muscles better. Due to the decrease in the range of motion during the floor press, there is a greater load on the triceps and elbow extensors. The triceps play an important role in this type of pressing from start to end. That’s extremely important to consider because weak triceps are the most common weakness when struggling with a bench press on a workout bench. That’s why working your triceps will significantly boost your strength on a workout bench.
In short, if you’re searching for ways to gain both pec and tricep muscles – add the floor press to your workout routine. It will significantly up your standard bench press game!
Powerlifting ability
The bench press is the exercise you’ll be doing when competing in powerlifting. Therefore knowing how to master the bench press is crucial to powerlifting success. Nonetheless, the floor press can significantly help you with that. Not only will it boost your chest and especially tricep muscle and strength, but it will also help provide a better form for the standard bench press and help identify (and correct) weaknesses in the bench press, especially if they are related to triceps.
Shoulder health
It is not unheard of injuries in the gym. One of the most common injuries that most lifters receive is when they are performing bench presses (that’s one reason why a spotter is extremely important during bench pressing).
One of the most common reasons why lots of lifters have trouble lifting the bar during bench press is because of their shoulders. If you have previously hurt your shoulder or feel as though your shoulders could potentially be a weakness, the floor bench press can significantly help support your shoulders during this exercise. Due to the restricted range of motion, shoulder health is much better with floor press.
Ready to Build a Huge Chest?
Regardless of what your goal is, both bench press vs floor chest can significantly help build your muscle and strength goals in your upper body, especially when it comes to chest and tricep muscles. It is important to understand that each comes with its own advantages and disadvantages. Whereas the standard in the fitness industry will remain the bench press, incorporating the floor press into your routine can definitely help you in various ways, including your ability to bench press.
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