9
Targets: Upper Body.
The Bench Press and Floor Press is a compound exercise that involves the major pressing
muscles of the chest, shoulders and arms.
It builds strength as well as encourages the growth of these muscles.
The Floor Press is a great variation to the Bench Press if you don’t have a bench available
and will give you great results.
2.6 Bench Press / Floor Press
1.
Lie on a flat workout bench or the floor with your feet flat on the floor and knees bent.
2. Hold the dumbbells above your chest, palms facing towards your feet with your arms
fully extended.
3. Bend at the elbows to lower the dumbbells slowly until they reach your chest or your
upper arms touch the floor for the floor press.
4. Pause for one second, then press both dumbbells up.
5. Aim for 2-3 Sets of 5-10 Reps.
