The bench press is a popular compound exercise used to build size and strength in the chest. It’s particularly popular among powerlifters and bodybuilders. The floor press is a rarer variation that is often used as an accessory lift instead of a main lift.

What is the Difference Between a Bench Press and a Floor Press?

A significant difference between the bench press and floor press is range of motion: the bench press starts with the Barbell against the chest, through to fully extended arms, while the floor press range is restricted by the elbows contacting the floor. With that in mind, this creates a considerable change in muscle activation. Both exercises primarily target your chest, but the floor press will place a greater emphasis on the triceps compared to the bench press.

The floor press does not require a bench but is more suited to lighter weights. When training with heavy weights you should use a bench press rack or power rack with spotters.

Bench Press Benefits

• Excellent for growing size and strength in the chest and shoulders.

• Easy to adopt different hand positions for shifts in muscle activation.

• Develops pushing power which can improve performance in other sports.

• Equipment required is available in most gyms.

• Its popularity means you might just gain a training partner, too!

Bench Press Drawbacks

• It can place strain on the shoulders and rotator cuffs.

• People with shoulder mobility issues may have difficulty performing the full range of motion.

• It is at risk of being overtrained due to its popularity, potentially resulting in muscle imbalance or injury.

• Heavier loads require a spotter.

• A bench is required, and whilst most gyms have them, access may not be feasible particularly during busier hours.

Floor Press Benefits

• It’s a safe and effective triceps strengthening exercise.

• Great for high volume or heavy load.

• Requires minimal equipment (simply a Barbell Weight Set).

• Reduced load and strain on stabilising muscles and shoulders due to the flat surface and reduced ROM.

Floor Press Drawbacks

• Limited range of motion reduces activation on the pec major.

• Solid floor improves stability, but reduces the involvement, and thus strengthening of stabilising muscles.

• Core engagement is reduced.

Who Would Benefit From These Exercises?

Most gym-goers can benefit from both exercises. The bench press is ideal for building chest size and pressing strength and can be adapted for various goals by adjusting reps, loads, grip, and bench angle. The floor press is a great option for safely targeting the triceps while still engaging other pressing muscles. It can prove ideal for beginners or anyone rehabbing upper body injuries.

Both the bench press and floor press are valuable exercises that a gym-goer can tailor to their goals. Consider making the bench press your primary lift and using the floor press as an accessory in alternate upper body sessions. Try them in your next gym session, and don’t forget to check out the Mirafit range of Gym Benches.

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Tags: Equipment > Bars and Weight Plates ; Equipment > Benches ; Equipment > Dumbbells ; Exercise Type > Strength