Extreme Floor Press
March 7, 2011
by Stephen R. Santangelo
http://www.primalfitness-systems.com/articles/archives/2011/exercises/extreme-floor-press.html
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Muscles Activated: Full Body
Extreme training brings extreme results.
This is an adaptation from the conventional floor press.
Before removing the bar from the rack be sure to get the body into the proper position.
Squeeze the traps hard to build a solid platform. Do not rest on your neck.
Thrust the hips upward to create a strong arch.
The hips remain off the ground throughout the entire set. The only points to make ground contact are the feet and the traps. This becomes the structural triangle to stabilize the body.
Be sure your lower leg (shin bone) is perpendicular to the ground. This is very important.
Lift the weight from the rack. In the extended position drive the feet into the ground and pull back with the hamstrings. This motion will actively drive the hips up and create an arch in the lower back.
Squeeze the traps hard as if your holding a dime between your shoulder.
Take a deep breath into the lower belly and hold it tight. This will support the lower thoracic and lumber regions preventing pressure on the discs.
Lower the weight. The elbows touch the ground at a 45 degree angle from the shoulder. Never should the elbows be at a 90 degree angle to the body, this will only place undue stress on the shoulder joint. Hold the position for a 2 count and explosively thrust the weight up while maintaining all key points to bio-mechanics.
Exhale at the top and repeat.
As a first timer use very light weight and focus on technique; not poundage. As you develop the needed strength, increase weight. You can perform this exercise with high reps, medium rep sets and max effort.
Approach this exercise patience and with precision.
Extreme training methods will benefit all conventional training with great results.
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