5x5 Floor Press

Pause elbows briefly on floor.

5x5 floor press.

Floor press 3x6 55. The floor press can be varied by changing any of the pieces of equipment used to press just like the bench press. Dumbbell squeeze press floor press combo watch the video 00 46 this is a great mechanical dropset where you transition from a harder version of a movement to an easier one. All the stress is focused on the chest triceps and shoulders.

Floor presses negate leg drive creating a pure upper body push. Pause elbows briefly on floor. If using it as a dynamic movement stick between 40 and 70 of 1rm with an emphasis on maximum bar speed. The 5x5 program calls for doing five sets of five reps per exercise.

The floor press can be programmed either as a max effort lift or dynamic movement. So let s say you re pretty sure you can squat 225 pounds for one rep if your life depended on it. The other exercises alternate each workout. Then load the bar up to your working weight and do five sets.

On stronglifts 5 5 you do five exercises the squat bench press deadlift overhead press and barbell row. Every workout starts with squats. Pause first rep and last rep on chest for 2 seconds. Floor press 4x6 50.

Set pins 2 off chest rest 30 45 seconds between each rep. Next level 5x5 bench press program using auto regulated progression tiger fitness take your bench press to the next level and increase your one rep max number by using this 5x5 workout program that is anything but typical. To illustrate lets use the barbell deadlift as an example. Choose a load that you can lift seven or eight times which is about 80 of your of your max.

Start by performing dumbbell squeeze presses and then transition directly to dumbbell floor presses when you fatigue. Do two warm up sets to get the groove down. Bench press 5x5 25 reps 70 of 1rm. The floor press which was covered extensively in a previous article is a segmented shorter range of motion variation of the bench press with the intent to target the top half.