Narrow Grip Floor Press

Close grip dumbbell press aka crush press overview the dumbbell crush press is a variation of the dumbbell bench press and an exercise used to build the muscles of the chest and triceps.

Narrow grip floor press. The floor press is a fantastic pressing variation for lifters of all levels to improve muscle mass lockout strength and bench press technique. By combining the floor press with the close grip bench press coaches and athletes can target triceps strength and hypertrophy. While dips could work equally well at developing your triceps these presses are far more useful for the average gym population since they don t beat up your shoulders as much. Avoid an excessively narrow grip because it can place undue stress on the wrists and also cause the elbows to flare out minimizing stress to the triceps.

When comparing the floor press versus the bench press the most obvious difference is the lack of a bench in the floor press. This sets up many potential benefits but it also gives rise to some pretty obvious pitfalls. The crush press is particularly effective in activating the chest as you ll squeeze the pecs while pressing the dumbbells together. If you really want to maximize triceps growth try adding accommodating resistance chains or bands to overload the top half of the floor press which is the phase that emphasizes the triceps.

Setup underneath the barbell. How to perform floor presses. While a bench press requires you to position your back on a narrow bench the floor press is completely free of benches. It can even be a great variation for lifters with.

The floor press limits shoulder range of motion while loading the portion of the press where your triceps are the most dominant. What s a great way to build big triceps when you re down a barbell.