Dumbbell Floor Press Upper Chest

This dumbbell chest press variation places your body in a declined position which emphasizes your lower chest. To further activate your upper chest strength coach anthony mychal. The dumbbell floor press and its variations have been used by powerlifters and athletes for many years to build herculean upper body strength.

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Floor presses are staple powerlifting accessory moves for building triceps strength and boosting bench press performance but they also target the upper chest.

Dumbbell floor press upper chest.

After step 4 above push your hips up and keep them elevated in a sort of bridge position as in this video below. The dumbbell chest press commonly referred to as the dumbbell press is a horizontal push movement commonly used to build upper body size and strength. First you have a free hand so you can palpate your upper chest during the lift. Chest and triceps builder.

Lie on the floor with a dumbbell in each hand and press the dumbbells up as if you were lying on a flat bench. Floor presses negate leg drive creating a pure upper body push. Don t let a lack of bench stop you from improving your upper body strength and mass. All the stress is focused on the chest triceps and shoulders.

The floor press is an upper body movement that allows you to press massive weights without undue shoulder stress. This is a great alternative to the barbell bench press that can provide a larger range of motion and requires greater stability with the use of two separate free weights rather than one in the. When performed for sets of 3 5 and 6 15 reps. The dumbbell floor press is a shoulder friendly upper body pressing exercise that strengthens the chest shoulders and arms.

Dumbbell floor presses will help you lift more weight during pressing exercises and more weight is usually a good thing. An older exercise floor presses have regained popularity in recent years as a bench press alternative for trainees with shoulder impingements. Utilizing the floor removes potential strain places on the shoulder joint. Decline dumbbell floor press variation.

The floor press can be programmed either as a max effort lift or dynamic movement. Floor presses are a pure upper body power movement. The dumbbell floor press is a challenging unilateral floor press variation that can be done to address muscle imbalances increase stabilization demands and allow or more. The unilateral floor press gasses the upper chest because it solves both problems.

If you need help with your lockouts on things like presses jerks dips or muscle ups floor presses might not be a bad idea.

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