Floor press detail

[SingleDoubleGuy]

Hi guys, I asked that question in another thread but it got lost. So here is a dedicated thread:

I have a question about floor presses:

I tried them today for the very first time and I wonder if I should relax when the elbows touch the floor or if I should keep everything tight.

I tried both,

1) relaxing lats, chest and shoulders. Just resting the weight on my forearms, then contracting everything and press out. Feels like a box squat technique - release and contract... I can stabilize two plates without feeling uncomfortable, but I wonder if this is healthy when using more weight. It felt a little awkward being relaxed and feel the weight pushing down on my forearm bones.

and

2) going down, touch the ground slightly with elbows, keep everything tight and press out (of course, that feels easier than 1))

I am grateful for any input.

 

[ChaseT.]

Maintain the tightness.

 

[Richard Emling]

i would think stay tight but im not an expert

 

[Donut62]

As I said before to your other question, you need to learn to stay tight throughout a bench press. Relaxing at the bottom would just make a bad habit.

 

[BJJ in Chicago]

i'm planning to start adding in floor press into my workouts so this was really informative. floor press seems to be a very functional movement for grappling.

 

[joshetc]

The last thing you want is to lose control of the weight during a floor press. You should remain tight through the entire lift.

 

[SingleDoubleGuy]

As I said before to your other question, you need to learn to stay tight throughout a bench press. Relaxing at the bottom would just make a bad habit.

Thanks for you answers so far, everyone. Donut, I saw your answer before, thanks for commenting again. I would like to know more though.

All of you suggest to stay tight, but I wonder why. Floor presses are done without an arch, so why should I stay tight? Tightening up for the arch happens anyway during one's bench sessions. Hence I can work on my arch there.

You also mention the relaxing at the bottom is a bad habit. I value your experience, still I wonder why it should be a bad habit here, and not a bad habit while box squatting.

Which leads to the questions:

1) What is the thought process behind floor presses? Are you dissecting the movement (which would encourage releasing pecs, delts, lats, and triceps)? Or is it meant to be a touch-and-go procedure?

2) If it really is a touch and go thing, where elbows touching the floor give you a signal to press, would it be essentially like one of these "fake presses" that kids who don't lower the weight do - only with a "steady signal"?

@ Josh: I think I can relax triceps, shoulders, and chest without problems balancing the bar. I've tried it two days ago. With your philosophy, I shouldn't do any heavy barbell movement. Note that I don't relax as "relaxing after shooting your load". It is just releasing the tension in my chest for a second, so that I need to fire up from scratch (compare to rack presses)

3) How do you guys bail out of a failed floor press? Dropping it towards face or tummy? Anything from your own experience?

 

[joshetc]

Its not that I think you shouldn't take risk. It is a totally different mindset between lifting near-maximal weights in floor press and intentionally relaxing your body in the middle of a heavy lift. It is a bad habit to not tense your muscles throughout the lift. In floor press it might not be as a big of a deal, but it is a bad idea to get into a habit like that, especially since it could effect other lifts.

Usually when I floor press I use DBs, since that is what I have at home. When I use a barbell, I slide the weight over top of my stomach, then lift the weight from there. When I am finished with the set, I dump it above my head.

 

[Donut62]

\Your questions are pretty good, and probably over my head and what I am saying is a bunch of bullshit so TNK or Carnal or someone who knows better than me can probably answer you more.

1) What is the thought process behind floor presses? Are you dissecting the movement (which would encourage releasing pecs, delts, lats, and triceps)? Or is it meant to be a touch-and-go procedure?

I've always done them with a slight pause at the bottom, like I've seen Dave Tate and other demonstrate them:

http://www.youtube.com/watch?v=QDAsJr3fMpg

I haven't used them as much as I should which is one thing I have written down in my notes for training after my meet.

2) If it really is a touch and go thing, where elbows touching the floor give you a signal to press, would it be essentially like one of these "fake presses" that kids who don't lower the weight do - only with a "steady signal"?

Just because you aren't relaxing at the bottom, doesn't mean it's touch and go. It's just like performing a paused competition bench. You pause the weight, but keep your upper back tight and pinched together, and the tension in your muscle to help explode the weight up. I guess there is nothing reallly wrong with what you are saying, but why not just perform rack lockouts if you want the "bottom up" effect? Less chance of hurting yourself I think. For me floor press is a lift to assist the bench press, and performing the same way I perform comp bench press maximizes the carry over.

3) How do you guys bail out of a failed floor press? Dropping it towards face or tummy? Anything from your own experience?

I never dumped one without a spotter, but I believe the bar just clears my abdomen with oly plates on each end. It would probably clear my face too, but it's always easier for me to dump the weight down rather than up. I only have a 36" waist so if you are bigger you might be in trouble.

 

[BJJ in Chicago]

thanks for the tate clip as well. i can't believe what a great resource their youtube channel is.

 

[SingleDoubleGuy]

Thanks Donut. That helps for sure. Also thank you for that clip. I only saw the one where Tate shows how to NOT do it... I also hoped for Carnal or TNK, but I think I am fine so far.

Still, any input is welcome.