Cervical spinal alignment is a critical aspect of postural control and shoulder health. Dumbbell Floor Press/Glute Bridge Combo. In fact expert strength coach Nick Tumminello has also written about similar modifications in regards to glute bridge variations as well as chest presses. Place your ankles below the knees. With this exercise, you want to be sure to contract your glutes rather extending at the low back.At the top of the motion, you want to have a straight line from your shoulders to your knees. Bench bigger numbers with these 5 floor press variations. Don’t resort to doing bench all the time. It targets the upper body effectively and can act as a safe training haven for individuals who fear to attempt the bench press. New; Alexandre’s Training Log . Not everyone needs to train like a Powerlifter and go balls to the wall heavy every lift. Lie on floor with feet flat on the ground and a band just above the knees. Grab a pair of dumbbells. Place your ankles below the knees. The difference is that when you cheat the bench press, it’s generally lumbar extension as opposed to hip extension. Press the dumbbells up and squeeze the triceps and pecs at the top. Generally when I work with athletes with shoulder pathologies or they just have sub-optimal posture, I’ll substitute the bench press with a floor press … Banded Glute Bridge Demo Link. Code 3 Athletics No views. The Floor Press develops the same muscles as the Bench Press—the pecs, triceps and anterior shoulder. Sit on the floor in an upright position with your legs straight. Dumbbell Floor Press in Iso Glute Bridge. I’m advocating a similar approach for the glute bridge floor press. I'm not very creative when it comes to naming exercises, so this is exactly what it sounds like: a dumbbell floor press combined with a glute bridge. Single Arm Dumbbell RDL to Front Raise - Duration: 0:16. (Keep the dumbbells on a slight 45-degree angle to ensure elbows are in a neutral position).Inhale and slowly lower the weight till both of your elbows touch the floor, back into starting position (Do not bounce your elbows off the floor. It can be a great accessory movement for lifters who wish to enhance or hit a PR on their bench press as it helps build explosive power, isolating the triceps further as there is a shorter range of motion vs. the bench press.The dumbbell floor press can be useful for several reasons. Check your spam folder if it’s not in your inbox folder. 73% of African Americans said they did not have ... Decline Floor Press (hold a glute bridge). Hinge at the hips and reach towards the floor with your free hand. Maintain a hollow body hold while pressing the dumbbells to increase core demands.As you lay on your back, maintain a 45-degree bent knee position. Anyway, you can probably deduce what it is from the name, so here’s what it looks like. Code 3 Athletics No views. Male ♂ 40-49 . Sometimes the bench can be hard on the joints…not everyone needs to perform the bench press on a consistent basis in order to achieve upper body strength. It’s also great for lifters who need to work on stabilizing the shoulders, lats, and core muscles. I like to squeeze my glutes at the top for a one count to help create a good rhythm and enhance the glute contraction.It’s a little awkward at first so start light until you get the hang of it, but in a short amount of time you should be able to use some pretty substantial weights.Also, for more awesome training videos, make sure to check out yesterday’s With the hip extension using band tension it allows the posterior chain to be stable allowing for more overall irradiation and control of the movement. Perform the reps so that you’re arms and hips move in unison as a connected whole. Alexandre C . Place them on the ground on both sides of your legs vertically.Grip the dumbbells tight, place them on top of your hip crease, slowly lay back while keeping the dumbbells close to the chest, bend your knees on a 45-degree angle and move your feet up slightly.Hold both dumbbells in a neutral or hammer grip position; both arms extended above chest level.