T-Bench Dumbbell Floor Press - easier to get heavy weight into position with no spotter.
The Floor Press is a great exercise for building power out of the bottom of the bench press. This version accomplishes the same thing but is much easier to get into and out of position when using dumbbells. And if your benches are different heights, you can even do a decline type of press.
To perform this exercise, you'll clearly need two benches. The ones I have are actually different heights by about two inches, which I found actually made this exercise work even BETTER for building power.
This height difference created a slight decline angle for the press, which gives you a bit better leverage. I found it to be very easy on the shoulders and it really hit the chest nicely.
If your benches are the same height, that will work just as well, too, though.
Floor presses are fantastic for building power out of the bottom, because at the bottom of every rep, you rest your upper arms fully, release tension in the chest. Then you're forced to press from a dead stop...but in a fairly good leverage position...so you can use a heavy weight.
Why Not Just Do Floor Press On The Floor?
That's the real question.
And the answer is the ease of getting into and out of position for the exercise.
When doing presses on the actual floor, if you're using heavy weight (which you should be using for the exercise), it can be very awkward to try and wrangle the dumbbells into position either while sitting down already, or by actually holding them in your hands and then sitting down.
You're limited in weight by how much you can get into position.
If you have a partner to hand them to you, no problem. I train alone, so I don't have that.
This method gives you the exact same benefits of floor press while making it much easier to use heavier dumbbells...and I mean MUCH easier.
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