Hey guys, just wondering about your opinions on the floor press, how do you feel about it for bench strengthening, and also triceps size?
I think it really helps out my bench strength, but I haven’t really tried it out for reps so I wouldn’t know about size
i use chains and a 4 second pause.
works wonders for my strength.
x2 on the pause
I found the exercise worthless without at least a once second pause. That’s about a 3 count.
I get a lot of carryover from these as Im strong off the chest in bench but always struggle with lockout. Since incorporating these a few cycles ago, I’ve added about 30 pounds to my bench with a much stronger lockout.
Agree they are more beneficial if paused. I usually pause my heavier, low rep sets and just do the higher rep/lighter sets as touch n go.
VTBalla do you work them in on Bench days as assistance?
These help me practice being stable w my bench form as I can keep everything tighter in the back. Add a pause and stay tight and these can def help w the triceps. As far as bench strength, just depends on your limbs/sticking points/other shit. doesnt hurt to use them and see, its a good exercise overall
I’ve always gotten a great carry over from floor presses. I agree with everyone else, pause them briefly on the floor. I like to flare my elbows out a little more at the bottom with floor presses than I would normally with bench presses. I normally bench with a elbow tuck on the descent, and flare to lockout. I know WS preaches straight line, but it never worked as well for me.
Do them heavy, and you will grow just as you would a bench press.
[quote]VTBalla34 wrote:
I get a lot of carryover from these as Im strong off the chest in bench but always struggle with lockout. Since incorporating these a few cycles ago, I’ve added about 30 pounds to my bench with a much stronger lockout.
Agree they are more beneficial if paused. I usually pause my heavier, low rep sets and just do the higher rep/lighter sets as touch n go.[/quote]
How do you usually use them with 5/3/1? I’ve been thinking about doing them after OH pressing or maybe BBB style after bench.
[quote]calebsmitty wrote:
VTBalla do you work them in on Bench days as assistance? [/quote]
I do them on my OHP days…I do 5-3-1 and programmed them as laid out in 5-3-1 2nd Edition
[quote]gorangers0525 wrote:
[quote]VTBalla34 wrote:
I get a lot of carryover from these as Im strong off the chest in bench but always struggle with lockout. Since incorporating these a few cycles ago, I’ve added about 30 pounds to my bench with a much stronger lockout.
Agree they are more beneficial if paused. I usually pause my heavier, low rep sets and just do the higher rep/lighter sets as touch n go.[/quote]
How do you usually use them with 5/3/1? I’ve been thinking about doing them after OH pressing or maybe BBB style after bench.[/quote]
531 2nd Edition has the programming…basically it’s 3x10 in your 5’s week, 8-8-6 in your 3’s week, and 3x5 in your 5-3-1 week, with 3x5 as deload…obviously the weight gets heavier as your weights go down…its based on percentages of your max
^ Thank you. I have the original 5/3/1 and the powerlifting one but not the second edition. Not sure if I’m going to purchase another version lol.
Its $20…I dont know what more to say.
Spending $20 on a variation of an E-book I already have two copies of seems kinda silly.
The more articles iv’e read , the more sense it makes to do something similar to WS type training.
The “absolute speed to absolute strength continuum.”
WSB training and Olympic lifting are similar in that they train both ends of the spectrum.
I think im probably going to loosely follow a 4 day per week DE and ME upper/lower type of lifting schedule.
One beef i have is the balance of training variety vs. accurate measurement of progress.
You dont want to do the same thing for too long but then if your alternating exercises all the time its harder to clearly see your gains .
But then again its really more about enjoying your training sessions , and genuinely having fun with good solid technique and controlled explosiveness.
[quote]Field wrote:
One beef i have is the balance of training variety vs. accurate measurement of progress.
You dont want to do the same thing for too long but then if your alternating exercises all the time its harder to clearly see your gains .
But then again its really more about enjoying your training sessions , and genuinely having fun with good solid technique and controlled explosiveness.[/quote]
That’s why you have indicator lifts. Like I know my max box squat is normally between 90% or just over of what my free squat will be. Closegrip bench press is my bench indicator lift. And sumo deadlift is the indicator of my conventional pull. Although, it does take time to figure out which are the best indicators for yourself. At least if you don’t have someone who knows the Westside BB method coaching or working out with you.
[quote]Field wrote:
One beef i have is the balance of training variety vs. accurate measurement of progress.
You dont want to do the same thing for too long but then if your alternating exercises all the time its harder to clearly see your gains .
But then again its really more about enjoying your training sessions , and genuinely having fun with good solid technique and controlled explosiveness.[/quote]
alternating ME excersizes is awesome . at first ,I struggled to believe that weekly rotation was better than sticking with a lift for 3 weeks ; but I started doing just that , weekly rotation , after reading Storm’s thread…and I gotta say that it does not suck .
and in a way , the weekly rotation makes it easier to track progress . you could hit floor press for a 3RM one week , do something else for 3 or 4 weeks , then hit floor press again…and probably a PR . thats progress .
[quote]VTBalla34 wrote:
I get a lot of carryover from these as Im strong off the chest in bench but always struggle with lockout. Since incorporating these a few cycles ago, I’ve added about 30 pounds to my bench with a much stronger lockout.
Agree they are more beneficial if paused. I usually pause my heavier, low rep sets and just do the higher rep/lighter sets as touch n go.[/quote]
x 2, floor presses are great, there is NO way to cheat on them.