T Nation

5x3x1 & Floor Presses


#1

Has anyone implemented the floor press into their regimen?

I am looking to use the floor press to increase my triceps strength, and would like to include it as accessory work after i bench. What rep and set scheme would you guys recommend to add strenght to the tri's?


#2

Whatever you do, just don't psyche yourself up for the floor press or push yourself to repetition failure.


#3

I usually tend to hover around five sets of ten for most accessory work, but find what works for you.


#4

When my shoulder was bothering me I switched to the floor press and found that it helped my bench strength. I did heavy triples just like I do bench and really liked it. I'm not a huge bencher though so take that for what it's worth.

james


#5

I like reps in the 5-8 range for floor presses. I do them early in my training cycle when volume is not a huge concern, and I usually alternate between dumbbell floor presses (great for stability) and barbell floor presses. On the DB variation, I will toss in 1 arm floor presses as well, which I really like. If I am using them as an accessory I will usually go by feel for sets and reps, but again I stay between 5-8 reps and usually 4-5 sets, focusing hard on force generation from a dead stop on the floor and a strong lock-out.


#6

I asked Jim on here a while ago and he said sets of 3-5 reps after bench wont blow out your CNS. I have been doing that since.


#7

Thanks for the advice. Im going to start implementing them into my next cycle.