Alternating Plyo-Pushup
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Barbell Floor Press
The Barbell Floor Press is a great variation to the old standard bench press. This variation only allows the individual to desend to 90 degrees, with the arms bracing against the floor. Pause at the bottom of this movement for a second and fire through the chest and arms back to the top. Make sure to keep the shoulder blades tucked in, and in contact with the floor at all times. The press should only elevate the length of the arms. The error in most bench presses I see, is the shoulder blades lifting when the athlete finishes the movement at the top. This incorporates to much shoulder in the movement and can cause damage. Especially with heavier loads! Practice with the bar first and only add weight when the movement can be performed correctly. Be careful with your load selection because it is more challenging then a regular bench. Give this variation a try and watch your bench blow up!
Starting and Finishing Position
Bottom Position
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