5x5 Floor 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.

5x5 floor press.

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. If using it as a dynamic movement stick between 40 and 70 of 1rm with an emphasis on maximum bar speed. Set pins 2 off chest rest 30 45 seconds between each rep. The 5x5 program calls for doing five sets of five reps per exercise.

Choose a load that you can lift seven or eight times which is about 80 of your of your max. Floor press 4x6 50. Floor presses negate leg drive creating a pure upper body push. On stronglifts 5 5 you do five exercises the squat bench press deadlift overhead press and barbell row.

Every workout starts with squats. The floor press can be programmed either as a max effort lift or dynamic movement. To illustrate lets use the barbell deadlift as an example. Then load the bar up to your working weight and do five sets.

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. Do two warm up sets to get the groove down. Pin press 10x1 60. So let s say you re pretty sure you can squat 225 pounds for one rep if your life depended on it.

The floor press can be varied by changing any of the pieces of equipment used to press just like the bench press. Below are a few popular variations to choose from. Floor press 3x6 55. Pause first rep and last rep on chest for 2 seconds.

Pause elbows briefly on floor. Start by performing dumbbell squeeze presses and then transition directly to dumbbell floor presses when you fatigue. Pause elbows briefly on floor. All the stress is focused on the chest triceps and shoulders.