The bench press is one of the most fundamental exercises for creating a good-looking chest and building upper body strength. It targets some main muscles, such as the chest, shoulders, and biceps and it also helps with the enhancement of various complementary/stabilizing muscles.
This exercise, usually performed on a bench, is not only one of the most important and basic exercises there is, as, thanks to its versatility, the movement can also be performed in various forms, targeting new parts of the body and thus creating a bigger and fuller chest and rounder and more broad shoulders.
However, there are many times when doing the bench press seems impossible, as many users don’t have access to a workout bench, thinking the exercise can’t be done and looking for other alternatives to train the upper body.
But can I press a dumbbell bench on the floor? How can I do it? Are the benefits the same?
Yes, the dumbbell bench press can be done, unironically, without a bench, also providing a great deal of the benefits the regular bench press offers, being a safer and more convenient solution to the regular bench press, as the lower range of motion makes the exercise a great option for those looking to reduce pain on their shoulders and their joints. Still, the results are much more limited than when using a bench, as the muscle stress is much lower than the bench variation, as it allows for a broader range of motion.
Whether you think it’s a good alternative or are a bit hesitant about its true benefits, in this article we’ll discuss why the floor bench press is a great and accessible alternative whilst also comparing it to the regular bench press.
WHAT IS THE DUMBBELL BENCH PRESS
If you haven’t seen or heard about the bench press, you must have been living under a rock, as it is one of the most common strength exercises in the world. Still, we will explain what the bench press is.
In essence, the bench press is a gym exercise, usually involving a bench and dumbbells as the necessary equipment, which works great to develop upper body strength, targeting the chest, the triceps, and the shoulders, also improving stability and symmetry of movements (as the dumbbells must be lowered at the same time to improve effectiveness).
Not only does the bench press provide huge benefits to the upper body, but it also provides huge versatility and varied motion, targeting other body parts with just a slight twist on the angle of the bench. The bench press is excellent for those who want to increase strength, as the exercise involves the chest, the shoulders, and the triceps, three muscles that are vital for the correct performance and improvement of other gym exercises.
TRADITIONAL BENCH PRESS
The traditional bench press is the most common and widely used bench press variation. With the implementation of the bench, the exercise can be done with a wider range of motion, increasing muscle stress (and thus development) on the chest, the shoulders, and the triceps.
Essentially, the role of the bench in this exercise is not just to provide comfort whilst doing the movement, it also provides a wider range of motion thanks to the different angles the bench can be put on, with variations such as the incline/decline bench press being great accessory exercises that help improve strength on other areas such as the upper and lower chest, which would be trained at a much lower muscular stress if it wasn’t for the usage of the bench.
FLOOR PRESS VARIATION
However, the bench is not required to do the exercise, as there are many times when many of us don’t have access to a gym or a bench and still want to maintain our fitness goals or physique.
In comes the floor press variation which, essentially, is the same movement you would do with a bench, with the difference you’re lying on the floor. The bench press is a very practical alternative with a far lesser range of motion, as the movement is much simpler and finds its end when the elbows touch the floor, and a much safer option than the regular bench press, also targeting the chest, the shoulders, and, especially, the triceps.
BENEFITS OF THE FLOOR PRESS
We’ve already talked about how convenient the floor bench press is and how it’s a great alternative for those who don’t have a bench or who simply want to start with a much easier and less stressful movement than the regular bench press.
But what makes the floor press such a great alternative?
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Accessibility: one of the points that has been already addressed, the floor bench press is one of the most accessible exercises to exist, as it only involves a pair of dumbbells for its correct realization, requiring minimal equipment. The only thing needed, apart from the dumbbells or something that replicates a dumbbell, is a flat surface, making it a great alternative for those who have limited space and can’t fit a bench into their homes.
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Safety: another great benefit the floor press has is its safety, as, by limiting the range of motion, it reduces the risk of injury considerably, especially around the shoulder area where beginners tend to feel pain whilst doing the regular bench press. This exercise also allows for improvement in the form without compromising anything else.
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Tricep and Lockout Strength focus: as the floor press provides a much more limited range of motion, it emphasizes the top part of the lift, thus improving tricep strength and form. This makes the floor press a great exercise, not only for beginners but also for those looking to improve their pressing capabilities.
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Core engagement: doing the chest press on the floor or any other flat surface does not only affect the upper half of the lift, but it also engages the core to provide correct stability, balance, and control throughout the movement. The engagement of the core transforms the floor press into a functional exercise focused on balance and control.
LIMITATIONS OF FLOOR PRESSING
Although the floor press is a great exercise, being an excellent alternative for those who don’t have a bench at their disposal, it has also various limitations that may affect its implementation in any workout program.
But what limitations does this exercise face?
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Restricted Range of Motion: one of the main problems the floor press faces is the limited range of motion it involves. With the focus of the exercise being the top part of the chest press lift, chest activation is very limited, as the elbows only reach a 90º angle when on the lower part of the movement. Compared to the bench press, which allows for a broader range of motion, the floor press is very limited, affecting muscle activation and development.
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Reduced Muscle Engagement: although briefly discussed in the previous point, one of the main limitations of the floor press is its restricted muscle engagement. As the movement is cut once the elbows reach the surface, the lower chest isn’t correctly engaged, thus limiting its development, and affecting overall chest strength.
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Comfort and Stability: changing a bench, a piece of gym equipment that has been scientifically designed to improve performance whilst providing comfort, with a flat surface does have its cons, especially when it comes to comfort during the lift and, especially balance, as maintaining the correct balance throughout the whole movement is much more difficult when lying down on a flat surface rather than a bench.
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Progression Challenges: the floor press is an excellent exercise for beginners, but, once they start increasing weight, they might find various limitations which may result in lesser or slower development. Especially with heavier weights, the floor press can be much more difficult to perform, as they may be much more difficult to handle and don’t provide the support a weighted bench and a benching rack provide.
HOW TO PERFORM A FLOOR DUMBBELL BENCH PRESS
To correctly perform the floor dumbbell bench press, there are many things to consider before, during, and after performing the movement. Although the exercise is quite simple: lying on a flat surface with two dumbbells, put your arms on a 90º angle and push the weight up, then bring it down until the elbows touch the floor, then repeat such motion.
To do the movement safely, there are many precautions one must take to reduce the risk of injury whilst also increasing muscular development. Firstly, the setup to do the exercise must be done safely, lying down on a flattened surface that is comfortable enough and having dumbbells at reach to start the exercise.
To increase muscular engagement in the desired areas, tighten the core and place both feet on the floor, creating a much more controlled setup that will help provide more stable movements during the performance of the floor press.
Once the setup has been correctly done, pick up both dumbbells and position the elbows on a 90º angle so the dumbbells are at the same height as the shoulders. It’s very important to keep both arms on the same angles and be careful not to do any fast movement which decreases the muscular engagement of the exercise, if needed, do the exercise with a much more controlled and slower tempo that provides much more muscular tension and a better performance.
For the exercise, press the dumbbells upwards until arms are fully extended, locking the triceps and maintaining a stable position with both arms on top, then, slowly lower the dumbbells until both elbows touch the floor on a 90º angle, thus completing the exercise with the proper technique.
In order for the correct performance of the exercise, choose the appropriate weight that allows for great muscular stress without compromising technique and movement, it’s better to start with lower weights and slowly put the weight up as the technique is mastered.
A great tip in order to complete the floor press effectively is to squeeze the chest muscles at the top for each of the reps done, even maintaining the weight up and the muscles squeezed for 1 or 2 seconds if necessary. This will help increase chest involvement during the exercise and provide much more tension on the chest’s fibers.
FLOOR PRESS VS BENCH PRESS – KEY DIFFERENCES
Once the floor press has been presented, with its benefits, limitations, and, especially, its technique, it’s also important to make a comparison between the regular old-fashioned bench press and the floor press.
But what makes them so different? Which should I choose for my training?
To make the most complete comparison, we’ll consider the following factors: Range of Motion, Muscle engagement, and Equipment.
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Range of Motion:
a.Floor press: the range of motion during the floor press is much more limited than the bench press, as movement stops once the shoulders touch the floor. The lower range of motion limits stress on the chest area whilst focusing more on the top part of the chest press lift.
b.Bench press: allowing for a much wider range of motion, the bench press provides much deeper and fuller stress on the chest and better overall muscular activation.
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Muscle Engagement:
a.Floor press: with a much more limited range of motion, the focus of the exercise is directed towards the triceps and the shoulders, working as a great accessory exercise to improve strength in both areas, especially shoulder power and tricep lockout.
b.Bench press: the broader range of motion allows for a better workout, involving the chest, the shoulders, and the triceps. Also, depending on the angle chosen to perform the exercise, other areas such as the upper or lower chest can also be targeted.
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Equipment:
a.Floor press: a pair of dumbbells and a flat surface, much more accessible for those who can’t buy a weight bench or don’t have the space.
b.Bench press: apart from a set of dumbbells, a weighted bench (can be a flat bench or an adjustable bench).
WHEN SHOULD YOU CHOOSE A FLOOR PRESS?
The floor press, as we have seen throughout the whole article, isn’t just a great alternative to the regular bench press, it’s also a great complementary exercise to improve core movements, stability, and balance.
But on what occasions should I choose the floor press?
There are three situations where the floor press becomes one of the most suitable and recommendable exercises to perform:
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If you don’t have a bench: it’s clear one of the main attractions the floor press has is the ability to perform the chest press movement, or at least some of it, without necessarily needing a weight bench. If you’re someone with limited equipment or limited space, the floor press is an excellent choice for your workouts, being a practical solution to maintain muscular strength and effectively improving technique and upper body movements.
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Recovering from shoulder injuries: due to its lower range of motion and lesser muscular stress, the floor press is an excellent option for anyone who has suffered any type of shoulder injury. Thanks to the lower stress the floor press has on the shoulder area, the floor press is a great exercise to slowly return to the chest press dynamic without having to perform the whole exercise and compromise the shoulders.
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Focus on Strength Lockout: as the movement focuses on the top movement of the chest press lift, strength, and tricep lockout are directly trained, which helps massively when performing the regular chest press. As a result, the floor press becomes a great accessory exercise to improve tricep lockout and power, which will directly affect bench press performance.
COMMON QUESTIONS ABOUT FLOOR PRESSING
Is Floor Pressing as Effective as Bench Pressing?
There’s no clear answer, as it depends on your goals. Do you want to improve muscular and tricep lockout? Then Floor Pressing is as effective, if not better than regular bench pressing. Do you want to increase overall strength in the upper body? Then the bench press is more effective. As said, it depends on the goals someone has, although both exercises can be put into the same workout program.
Can I Build a Strong Chest with Floor Pressing Alone?
You can, but it’s the same as if you only do the regular bench press, you will improve just not as fast as if you include other chest exercises in your routine. Depending on the equipment you can also perform exercises such as cable flies or chest machine presses all the way to regular push-ups, the main thing is to complement the chest press, whether it's floor pressing or bench pressing, with other alternative chest exercises.
How do I Safely Transition to Heavier Weights Without a Bench?
There are many ways to do so, although there are some which are far better than others. Firstly, you must have the proper technique, as only increasing weights won’t have any results if the technique isn’t done properly. Secondly, try having someone spotting you during the exercise to feel much more secure when lifting heavier weights. Another great way to lift heavier weights is slowly tracking all your reps, and, once you have reached your desired number of reps (let’s say 12 to 15) pick heavier dumbbells of a weight that you can do for 10 reps, then, as you find it much easier to complete, progress to bigger weight and so on.
BENEFITS OF USING A FOLDABLE BENCH FOR DUMBBELL PRESSING
Although we have discussed the benefits of the floor press throughout the whole article, one of the main points through which we have discussed its effectiveness is thanks to the little equipment it requires.
But what if I told you there’s a way to obtain the benefits of not having to deal with a big piece of equipment whilst also having a comfortable bench that helps improve your workouts?
FLYBIRD offers a great deal of weight benches adapted to all tastes which help elevate simple and boring workouts to masterpieces.
FLYBIRDs weight benches provide many benefits that help to correctly perform the dumbbell press. Firstly, FLYBIRD has a great number of benches, from flat, to multi-functional and even adjustable benches that help create versatile and complete workouts that help target different sets of muscles.
Having a weight bench in hand is great for rapid progress and much better movements, as, thanks to their versatility and wider range of motion, workout benches serve as the perfect tool to increase weight and development.
Not to mention that FLYBIRDs workout benches provide excellent comfort, thanks to its cushioned benches which provide the best workout experience and its easy space-saving designs fit for all houses.
FLOOR PRESS OR BENCH PRESS?
Floor pressing is an excellent alternative for those looking for a high-quality exercise that can help with the development of the upper body. Thanks to its accessibility, it gives all users, whether they are beginners or not, the option to train the upper area of the body with very simple equipment that practically anyone can attain.
However, when performing the floor press, it’s important to use the correct technique, locking the triceps once the weight is up and slowly pushing down until the elbows touch the floor with the arms at a 90º angle.
For the correct development of the muscles trained during the floor press, especially when it comes to lifting heavier weights or transitioning to the regular bench press, progressive overload plays a pivotal role in doing so, ensuring that, on every set, the muscle parts involved are trained to the fullest without any risk of injury involved, slowly progressing once the exercise becomes easier to do with the picked weight.
Although the floor press is a great and accessible exercise that can be done everywhere, FLYBIRD provides easy-to-storage workout benches which give the best of both worlds (with both worlds being the floor and the bench press).
Especially during the festive period, what better way to start the year than to buy a cheap, reliable, durable, and comfortable workout bench that can be adjusted to various angles and can allow for a much better range of motion when performing the exercise?
The choice is yours, change has never been closer, buy a bench, and develop your body faster.
