5 Board Floor Press

Category: Supplemental

Muscles Targeted: Chest, Shoulders, Triceps

The 5 Board Floor Press is performed just like a regular 5 Board Press except that you are lying on the floor. This will take your leg drive out of the lift and make you concentrate on pushing with your upper body.

To perform this lift, lie down on the floor and place 5 2x6 boards on your chest. Sink the bar into the boards and press back up. Make sure your elbows are slightly tucked on the way down and flared as your lock the weight out.

This is a great way to increase lockout strength for a shirted bencher. This lift is best done as a second exercise for mulitiple sets of 3-5 reps.

Because your ROM is decreased, you can take a closer grip on this exercise, but I have found that taking a medium grip (pinky on the ring) to work best.

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Jim Wendler