Bench presses are one of the most important basic exercises for the upper body, training the chest muscles. This variation can be performed without a weight bench and works the lower part of the chest muscles.
Exercise
Negative Floor Press
On the ground
Type: Unilateral
Rest: 180s
Equipment: Kurzhantel
Tutorial
1
Pick up one dumbbell at a time. Lie on the floor and bend your legs. Extend your hips upwards so that your body forms a line from your knees to your shoulders.
2
Spread your arms out so that there is a 45° angle between your upper arms and upper body. Your forearms should be perpendicular to the floor (elbows pointing downwards, weight towards the ceiling). Your elbows are resting on the floor. Point your palms forward.
3
Press the dumbbells upwards in a powerful and controlled manner. Almost, but not fully, extend them to protect the elbow joints. Exhale as you do this
4
Lower the dumbbells in a controlled manner until your elbows briefly touch the floor again. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you engage your chest muscles better. Also try to consciously engage your chest muscles and push less out of your arms. Make sure that your wrists are not bent and are in line with your forearm.
Muscle groups
Primary
Chest (lower)
Secondary
Triceps
Shoulder (front)
Tertiary
—
Equipment
Dumbbell
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