![]() The one downside to this movement is that you're not going to be able to lift the barbell through its full range of motion because your elbows will connect with the floor before the barbell reaches your chest. ![]() It's a compound exercise, meaning you're still going to be able to target the same muscle groups as the bench press. The floor press is an excellent bench press alternative if you don't have access to a flat bench, but still want a barbell variation. If you're looking for alternatives for the decline bench press, check out my article on 9 Effective Decline Bench Press Alternatives.Ī post shared by Tim Landicho, CSCS, CES on at 8:58pm PDT You can simply pick the alternative based on which muscle group you want to focus on more. This is not to say that these bench press alternatives don't incorporate all of the targeted muscle groups you'd find in the bench press. Therefore, in this article I've split up the alternatives into “chest focused”, “shoulder focused”, and “tricep focused” exercises. ![]() However, there are several reasons why you might be searching for an alternative to the bench press, including the bench isn't available, you want to isolate a single muscle group more, you don't have a spotter, you're experiencing an injury, or you've hit a bench press plateau and need some variation.Īn effective bench press alternative is going to target similar muscle groups to the bench press. The bench press is a highly effective exercise that helps improve overall pec, shoulder, and tricep development.
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