Think the only way to grow your chest muscles is to push big weights on the bench?
You might be overlooking a simpler exercise that packs a big payoff—floor press. To maximize results though, pair the exercise with pushups. The effect the routine can have on your chest will win you over in a matter of sets.
Here’s what to do: perform a dumbbell floor press (lay flat on your back on the floor and press weights straight up from your chest) for 12 reps, and then immediately turn to pushups until failure.
For best results, repeat the superset 4 times (and we recommend resting for 60 to 90 seconds between rounds). The high volume and moderate rest periods will help drive growth through the chest, deltoids, and triceps.
The reps and tempo quality of your movements are extremely important, so pay attention to your form as you move.
If you’re new to the dumbbell floor press, you should know that the move is a bit more complicated than just moving from the bench to the ground. You’ll be working with a smaller range of motion—which can make it easier on troubled shoulders—but you likely won’t be able to move as much weight as you would as if you were doing these from the bench.
Tips on the Floor Press
Lower your upper arms all the way to the floor for each rep. Stay steady at the bottom and be sure not to bounce your arms off the floor when starting your next rep. Make sure you come to a complete stop, then squeeze your chest to press the weight up.
The Superset – Pushups
Even though you’re going to failure, form is top priority with the pushups. You want to keep the quality, form and tempo of the movement as consistent as you can throughout the exercise.
Try this superset routine at the end of any strength-focused day to mix in some hypertrophy work. Something to note – your reps will likely be in the single digits by the end. That’s a good thing, keep pushing until your muscles are fatigued. You got this!