Powerlifting

How I Built My Best Bench Ever-Floor Press


Written by

I’ve always been a decent bencher. It came naturally to me and I’ve always enjoyed the attention it brings. I met a guy at the grocery store last week who used to have a 650 raw bench, but his biceps were getting to big, and he had to quit. Despite every asshole making crazy claims, benching has always been a huge part of why I love this sport. I benched 435 at 218 pounds at my first contest in 1999 and my training hasn’t really changed much since.

The exercise that has been a constant in my training is the floor press. It is beautiful in its simplicity and it’s effectiveness. It taught me how to take the bench away from my pecs and put it in my triceps. I feel like it is much easier to load your triceps when lying on the floor. At Westside I would do these every fourth week as a max effort exercise and I felt like it had the most carryover to my shirted bench. I remember doing 525 four weeks before my first 800 bench and 545 four weeks before my first 820 bench. I very rarely had to put a shirt on to know what my shirted bench would be.

Today, my training is entirely raw, yet the floor press is still a mainstay. In fact, I’m finishing up a three week wave with it tomorrow. Week 1 did a triple with 450. This was done with pinkies an inch inside the rings, week 2 I did a double with 470, and tomorrow I will go over 500 for a single. So, during my raw training I use these for reps as well as max singles and occasionally for speed work.

One big hint I will also give to lifters is to train like a bodybuilder on accessory work. Benching is done with little fragile muscles that aren’t getting work without these semi pansy movements like skull crushers, lateral raises, dumbbell presses, pressdowns, and pulls to the face. These will up your bench, cut down injuries and make you look way better in shirtless Facebook mirror photos.

 

More articles

Building A Bigger Bench With The Cube Predator Cycle
Powerlifting

Building A Bigger Bench With The Cube Predator Cycle

Sure, I know what you are thinking, why another variation of the Cube Method, and why should you care?The reason there is a new variation …

Bench Press for Strongmen
Powerlifting

Bench Press for Strongmen

How much you bench bro? I always lie and say like 700 and the response I get is “That’s not too bad!” Are you kidding? …

Narrow Your Thinking For A Bigger Bench Press
Powerlifting

Narrow Your Thinking For A Bigger Bench Press

Like most people when I started working my way from a casual gym-rat, to a competitive powerlifter I found a mass of information. I looked …

Pillars of Bench Technique
Powerlifting

Pillars of Bench Technique

Everything you need to improve your bench technique in one convenient place.

Wisdom for the Young Gorilla – The Bench Press
Powerlifting

Wisdom for the Young Gorilla – The Bench Press

In Part 1 of this three-part series, I talked about the things I would have told my younger gorilla self about the squat. Part 2 …

How I Would Westside
Training

How I Would Westside

The methods used by a certain powerlifting gym in Columbus, Ohio are undoubtedly among the most popular in powerlifting and strength & conditioning today. This …

Training for Both Raw and Equipped Bench Pressing
Powerlifting

Training for Both Raw and Equipped Bench Pressing

Even though raw powerlifting seems to have taken over in popularity in the past few years, equipped (geared) powerlifting still is very popular, especially on …

5 Questions with Coach Greg Robins
Training

5 Questions with Coach Greg Robins

Greg Robins is a Strength and Conditioning Specialist at Cressey Performance in Hudson, MA. Greg has worked with clientele ranging from general population to professional …