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Exercises Movements, technique & proper execution

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Old 09-26-2007, 09:18 PM   #1
Jason Rambo
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Floor Press as a substitute for the Bench Press

I'm going to start a Starting Strength regimen pretty soon. I can afford the barbell set but I don't have the space or money for the bench and power rack that would allow me to do the bench by myself.

So I'm going to substitute the floor press for the bench press. Will this exercise carry over into bench strength? If I'm doing, say, 200 in the floor press for reps, what kind of bench would I be able to do comfortably?

What have your experiences been?

Many thanks in advance!
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Old 09-26-2007, 11:01 PM   #2
Rich Isom
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Re: Floor Press as a substitute for the Bench Press

I'd say benching with barbells is basically obsolete in my opinion.

When I do bench I use bumbells and use a physio ball as my bench while my hips are slightly off and keep them raised and tight for extra core strength.

You might be able to do this with a barbell if you have, or can make a free standing rack.
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Old 09-26-2007, 11:14 PM   #3
Frank C Ollis
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Re: Floor Press as a substitute for the Bench Press

Jason, there is a way to do it. I know Jeff Martone from H2H KB talks about it in the Turkish GetUp videos.
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Old 09-27-2007, 11:45 AM   #4
Steven Low
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Re: Floor Press as a substitute for the Bench Press

Quote:
Originally Posted by Rich Isom View Post
I'd say benching with barbells is basically obsolete in my opinion.

When I do bench I use bumbells and use a physio ball as my bench while my hips are slightly off and keep them raised and tight for extra core strength.

You might be able to do this with a barbell if you have, or can make a free standing rack.
Obsolete.. no way! It's a great measure of pure pushing strength.

Be careful with that.. if the ball pops you can get some dislocated elbows.
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Old 09-27-2007, 11:57 AM   #5
Robert Basile
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Re: Floor Press as a substitute for the Bench Press

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Originally Posted by Jason Rambo View Post
I
So I'm going to substitute the floor press for the bench press. Will this exercise carry over into bench strength? If I'm doing, say, 200 in the floor press for reps, what kind of bench would I be able to do comfortably?
There's a definite carry over, as they're both pressing exercises from roughly the same position. I don't think there's an exact formula to see what you can do on bench if you can do X on the floor press, but I'd say that you can probably press more off the floor than on a bench. Because of your limited ROM on the floor (elbows can't go any further than your torso), it's similar to
doing a rack press, which is useful for getting past a sticking point on your press. When you get onto a bench, you might have more trouble when the bar gets deep (close to your chest), but once you get it halfway up you'll probably be able to push the rest of the way/lock it out fairly easily.
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Old 09-27-2007, 12:50 PM   #6
John Alston
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Re: Floor Press as a substitute for the Bench Press

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Originally Posted by Rich Isom View Post
I'd say benching with barbells is basically obsolete in my opinion.

When I do bench I use bumbells and use a physio ball as my bench while my hips are slightly off and keep them raised and tight for extra core strength.

You might be able to do this with a barbell if you have, or can make a free standing rack.
Obsolete - no longer useful for what? There is no more need/desire to increase pushing strength and power in the horizontal plane?
The bench also has a good carryover to vertical pushing, and is a classic all around upper push exercise.
I believe the question was about a floor press/bench relationship, not about core ball overusing techniques.

The floor press should be a fine sub.
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Old 09-27-2007, 01:57 PM   #7
Frank C Ollis
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Re: Floor Press as a substitute for the Bench Press

I work a little into every third workout or so using KBs. My back is huge, so I need to work the chest a bit more than the WOD's accomplish. Plus, as a grappler, there is a direct skill transfer from floor press to working from my back.
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Old 09-27-2007, 02:53 PM   #8
Rich Isom
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Re: Floor Press as a substitute for the Bench Press

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Obsolete.. no way! It's a great measure of pure pushing strength.

Be careful with that.. if the ball pops you can get some dislocated elbows.
I was meaning between barbells vs. dumbells

while you may get some good push brom a bb, db's are more independent on each arm rather than getting help from a stronger arm in most cases bb's creat strength and size differences in a dominant arm.

db's require more muscles through the body which gives you a much better workout than a bb would.

and if a physio ball pops, yall are too strong.
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Old 09-27-2007, 02:54 PM   #9
Rich Isom
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Re: Floor Press as a substitute for the Bench Press

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Originally Posted by John Alston View Post
Obsolete - no longer useful for what? There is no more need/desire to increase pushing strength and power in the horizontal plane?
The bench also has a good carryover to vertical pushing, and is a classic all around upper push exercise.
I believe the question was about a floor press/bench relationship, not about core ball overusing techniques.

The floor press should be a fine sub.
DB vs. Barbell.

I was stating benching with BB's was obsolete in comparrision to DB's.
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Old 09-27-2007, 03:22 PM   #10
George Mounce
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Re: Floor Press as a substitute for the Bench Press

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Originally Posted by Rich Isom View Post
I was meaning between barbells vs. dumbells

while you may get some good push brom a bb, db's are more independent on each arm rather than getting help from a stronger arm in most cases bb's creat strength and size differences in a dominant arm.

db's require more muscles through the body which gives you a much better workout than a bb would.

and if a physio ball pops, yall are too strong.
Rich if you aren't using your whole body to bench, you aren't benching correctly.
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