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Double Floor Presses - Exercise Database

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.

I utilize floor presses all the time in both my LIVE workouts and 30 day strength training programs .

How To Do Double Floor Presses

Kindal at the bottom of the double floor press. Legs are bent and her core is engaged and ready to press up.
Kindal at the top of the double floor press. She is pressing the weights high over her chest fully pressing through her shoulders.
Kindal at the bottom of the double floor press.
Kindal at the top of the double floor press. She is fully extended and her core is engaged and not lifting off the ground.
Kindal at the bottom of the double chest press. Here her elbows are just off the ground, but it's okay to let them hit the ground with control.
Kindal at the top of the double chest press. You can see from this angle how the weights are over her chest and not her head.

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.

Kindal getting read to get the first weight up and into position.
The first weight is up and now Kindal can use her strong arm to muscle the second weight up and into position.

Step 1

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.

intensity tip

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.

Step 2

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.

Step 3

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.

Kindal starts with the dumbbells on her thighs ready to roll back and push them up.
Roll back with control and you are in the pressing position. Place your feet on the ground and press the weights up in the sky.

Then just repeat and make sure you eliminate the momentum as much as possible.

Kindal showing how you can press with your elbows in close to your body.
Kindal showing that you can have your elbows at 45 degrees and this is as far as the arms should go out.

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

While you can increase your push strength and form by using knee pushups or box pushups ... floor presses give you greater ability to control the weight your pushing.

This allows you to start at a challenging level and improve your floor press strength quickly.

big idea

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.

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Kindal squating and working her way through a tough metabolic strength workout

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