Strict Press From The Floor

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.

Strict press from the floor.

By combining explosive leg drive core stability and upper body strength the push press effectively targets the entire body from head to toe. This is not a part of the jerk that needs to be trained. Pressing the bar overhead is still one of the most useful upper body exercises you can do. Once he incorporated strict pressing as well as other accessory lifts to build his shoulders he pressed 475 pounds for a new american record.

The american log press record holder rob kearney used to avoid strict pressing as he was able to rely on his massive split jerk to get him over 400 pounds on the log. While some perform floor presses with the knees bent i prefer the legs fully extended. Since your shoulders are. The floor press is similar to the bench press except rather than using a bench it is done while lying on the floor.

Lie on your back and position yourself under the bar. Set up for strict press stand with heels underneath your hips legs locked out hands outside the shoulder with a full grip elbows slightly in front of the bar begin with the bar racked on the front on the shoulders belly tight. We fly through this portion of the jerk with our leg drive. If you haven t got a training partner these can be performed in the squat rack.

Some will tell you that the push press is a cheating version of a strict press but they re underselling the value of this move. Getting it done find your position. In fact the range of motion that the strict press trains most is the point where the upper arm is parallel with the floor i e the portion with the greatest moment arm usually with the bar around the top of the head. It allows you to move a lot of weight over a large range of motion.

The overhead press also known as the strict press or shoulder press is a compound exercise that involves lifting a weighted barbell overhead to a fully locked out position with the strict use of the shoulders and arms.