facebook icon

Sign out complete

arrow up iconGO TO
London, UK Posted 2 years, 7 months ago

Bench Press vs the Floor Press

The head-to-head we’ve all been waiting for, the mighty bench press VS it’s partial range cousin the floor press.

The bench press is one of the most well-known popular lifts and is probably one of the first lifts you were introduced to at the gym.

Big chesticles are a sought-after aesthetic, and the bench press can definitely help you get there.

However, the risk to reward ratio can be heavily skewed towards the risk side for a lot of people.

The thing with the traditional bench press is that it can place a tonne of stress on the shoulder joint, especially for a population that spends most of its time hunched over a computer screen.

This hunched over position typically creates a lack of mobility in the thoracic spine and forward rounded shoulders, both of which contribute to poor mechanics at the shoulder during pushing movements.

The Common Issue

The shoulder joint is a complex structure that relies on stability through the surrounding muscles and tissues, most notably those of the rotator cuff.

The desk-bound lifestyle, and subsequent poor shoulder/thoracic mobility that comes with it, can leave these muscles weak and ill prepared to effectively do their job.

Movement and stability at the shoulder is also dictated by the relationship of the scapula and these rotator cuff muscles which provide dynamic stability as the shoulder moves.

The use of a bench can restrict the movement of the shoulder blade, meaning movement at the glenohumeral joint (where the arm connects) is exaggerated to compensate.

This increased compensation at the shoulder joint itself coupled with a general lack of mobility at the shoulder/thoracic spine, can increase pressure in the joint within the sub-acromial space, often resulting in pain.

Now I’m not here to tell you to never bench press again and I’m sure plenty of you can bench press pain free.

There are also a variety of things you can do to improve your bench-pressing capabilities, from specific warmup strategies to actively strengthening and improving the functionality of your shoulder and rotator cuff muscles.

However, for those of you who do experience discomfort during the bench press or want to limit the risk involved, the floor press may be a better option for you.

The Floor Press

The floor press is a variation in which the pressing of the barbell is completed from the floor rather than a bench.

Interestingly enough, the bench press actually originated from the floor as the first recorded instance of the bench press was actually a floor press in 1899.

The main difference here is that the floor provides a surface in which the elbows cannot pass, limiting movement and compensations at the shoulder joint.

Whilst this is a partial range movement when compared the bench press, that’s not necessarily a bad thing.

Read the full article at: fitnitiative

There are currently no comments.

Forgot your password?
Don't have an account? Register
Old Password
New Password
New Password Again
Safety of your password:
Already a member? Log In

credits remaining

We don't like stress and we're sure you don't either! Save time and money when making purchases on Arena 100 by topping up with A100 Credits.

0 credits equals 0



Save Time, Save Money and Satisfy All Your Dietry Needs Over 750 Products
Over 50 Brands
Life Store pop up image.
Oh you didn't know?


Look Good In And Outside The Gym Shop Athleisure Shop Streetware
back to browsing


Ok we get it – you don’t want to make a fuss, or say it out loud, but you’re feeling slightly overwhelmed. Just like Texas, Andre the Giant, and a famous Tom Hanks movie, the Arena100 platform can be described in one word…BIG! Now we’ve got that awkward moment out the way here comes the good news. We’ve designed a User Guide section that can be used as a point of reference to answer all things "A100". Tutorials here detail how to best navigate the platform and maximise its capabilities for your enjoyment.


Reach out to us in the Contact Us page...we're pretty friendly and we won't bite.
Team 100
Go to User Guide
Your request is being processed