You don't have to have a bench to do "bench presses".
All you need are one or two weights and the floor. This is called a floor press and it's incredibly effective for building pushing strength.
How To Do Double Floor Presses
This exercise is the same whether you're using dumbbells or kettlebells.
You'll get a little more benefit using kettlebells... but I'll tell you about that in a minute. Keep reading.
Lay two weights on the floor about 3 feet apart. Don't put them too close together... it will make it much harder to get the weights initially pressed over your chest.
Lay in between each of the weights. Roll to the side of your weak arm first.
Use your strong arm as assistance to press the weight up so it's resting on your elbow. You are now on your back.
Next... grab the other weight with your strong arm and tilt it until you can get the weight up and resting on your elbow.
Now you'll have to press both weights up and over your chest.
This initial press is one of the hardest parts of getting started with floor presses.
Most of the time we don't have a partner around that can help us get the weights up and into position.
This means... in most circumstances... you'll have to use slightly lighter weights... weights you are capable of getting up and into position to start this exercise.
Keep your back on the ground and press the weights up and over your chest.
I prefer if you keep your hips on the ground. You're back can arch a little. Your knees should be bent with your feet flat on the floor.
Lower the weights with control. You don't want to have your elbows slap the ground.
Also the eccentric phase of the rep (lowering down to the ground) is the most important part for strength building.
Read my post about negative reps to learn the details about why they are so powerful.
Then just repeat and make sure you eliminate the momentum as much as possible.
Why Are Floor Presses Important?
Floor presses are a very similar push exercise to floor pushups ... so why bother with them?
1. Great For Increasing Pushing Strength
This allows you to start at a challenging level and improve your floor press strength quickly.
A great idea for training pushup strength with floor presses is doing this...
Knock out a set number of floor presses.
Immediately go into a challenging plank. I recommend a slider plank.
This will reinforce your core engagement which is vital for good pushup form.
2. Greater Arm Strength
With floor presses you're able to squeeze the handle of the weights.
By squeezing the handle... even just slightly... you can engage more muscle in your arms all the way through your shoulders.
You can do this with pushups by twisting your hands into the floor... but it's much easier to do with floor presses.
3. The Hit Just A Little Different
Finally... even through floor presses are a push exercise working nearly the same muscles...
Floor presses hit your chest and arms a little different. This is enough to force an adaptation in your body for increased strength and overall fat burning.
Double Floor Press Modifications
I will update this post and link to the double floor press modifications.
Each one deserves it's own post.
Are You Ready To Use Double Floor Presses In A LIVE Workout?
Come workout with me.
Are you're workouts not working out?
Flat out not effective
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This is why working with a real trainer can make all the difference. And this is why I created two fitness programs for women.
Fit Women's Weekly LIVE
Fit Women's Weekly LIVE is my small, private fitness group. This is where I custom design weekly training plans for my members and lead every workout.
One 60 minute workout per day
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As a member you get daily personal access to me both in our private group and during LIVE workouts. This is the only program where you can talk to your trainer - me - during LIVE streamed workouts. Nobody else does this.
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Dan and I are building an app for Habit but you can get some of my programs on my Vimeo page .
If you have any questions about my programs or about double floor presses... ask me on my social accounts.