Neutral Grip Floor Presses

Even though I own an adjustable bench, it rarely gets used. There was a day when I used it all the time. For a variety of reasons, it acts as a weight stand more than anything else now.

Several years ago, I was performing single-arm military presses while sitting on the bench. At one point, my left arm must have moved too far back and the momentum of an 85 pound weight pulled my left arm out of my shoulder. Long story short, I had to go through nine months of physical therapy and orthopedic surgeon visits. Today I would say that my left shoulder is 90%. I am extremely cognizant of keeping my shoulder protected now. There are a few things I have done to protect, and strengthen, my shoulders:

  1. Increased my pulling:pushing ratio. My routines typically are now around a 3:1 ratio of pulling to pushing. When I first started lifting, 6 years ago, I did very little pulling work.
  2. More push-ups. I used to think push-ups were too easy to be effective. I’ve since learned that they can not only be an integral part of my training, but also do a lot to strengthen shoulders and promote healthy mobility.
  3. Floor presses. In the last three years, I have done a set of traditional bench presses exactly one time. I have grown to love neutral grip floor presses.

I currently perform single-arm, neutral grip floor presses. I have found this to be much easier (for lack of a better term) than two-arm presses. When I was doing two-arm presses, I found it difficult to get both PowerBlocks in position. I had to build a “platform” out of sandbag that I could rest one of the Powerblocks on. I then got on the floor, put the first Powerblock on my thigh, and then would grab the second, elevated Powerblock and shimmy it onto my other thigh. By doing single-arm presses, I’m able to use both arms to get the weight into and out-of position.

The single-arm press also forces me to use more core muscles for balance. I have a pretty strong core, but from what I’ve read it seems that people with weaker cores will often experience soreness in the obliques after performing single-arm presses, due to the need to use your core to keep stabilized.

After I complete my warm-up and stretching work, I start with a 50lb weight at 10 reps. I then move to 60lbs for 8, 70lbs for 6, and 80lbs for 4. I typically don’t time myself between these warm-up sets. When I have timed it, I find I usually rest for around 45 seconds to a minute. I then move into my workout with a 90lb weight. I perform 5 sets, with 90 seconds rest in between each set. I aim for 10 reps in each set and have been falling short in the last few sets by anywhere from 2-4 reps. Once I’m able to do 5×10, I’ll need to increase the weight. As of now, I don’t have the Big Block kit for my Powerblocks, which will take the weight in each block up to 130lbs. Fortunately for my training, but not my bank account, I’ll likely be needing the extension in the next month or so.

As a side-note, I’ve tried playing around with sandbag floor presses, but found the bags and weight to be too awkward. With 300lbs of sand at my disposal, I had hoped that sandbags would be an easy way to progress without having to invest in additional equipment. However, the bags I use allow for too much movement and shifting of sand.



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