Why the Floor Press is Essential for Combat Athletes
In the world of mixed martial arts (MMA), boxing, Muay Thai, BJJ, and wrestling, upper body pressing power is crucial for controlling opponents, delivering strikes, and defending takedowns. Traditional bench presses dominate gym routines, but they come with risks like shoulder strain from excessive range of motion. Enter the floor press—a simple, effective alternative that builds raw strength while minimizing injury risk.
Myth Busted: You Need a Bench for Elite Pressing Strength. Many athletes chase heavy bench numbers, but pros in UFC, ONE Championship, and other promotions swear by floor presses for their specificity to combat sports. By limiting the bar's descent, it strengthens the exact sticking points encountered in clinches and ground control, making it perfect for fighters who train on mats rather than platforms.
This exercise shines for grapplers needing lockout power in guard passes and for strikers generating punch force from prone positions. Whether you're prepping for competition or building baseline strength, incorporating floor presses will elevate your game.
Key Benefits of the Floor Press for MMA Training
The floor press isn't just a bench substitute; it offers unique advantages tailored to combat demands:
- Enhanced Triceps and Lockout Strength: Combat scenarios often require fully extending arms under load—like pushing away a smothering opponent in wrestling or half-guard. Floor presses isolate this phase, building explosive power without shoulder stress.
- Improved Stability and Core Engagement: Lying on the floor forces your shoulders to stay packed, mimicking ground fighting stability. This translates directly to BJJ scrambles, Muay Thai clinch work, and MMA top control.
- Reduced Injury Risk: No deep stretch means less shoulder impingement, a common issue for high-volume fighters using Venum or Hayabusa gloves in sparring. Ideal for recovery phases or those with prior pec tears.
- Greater Specificity to Fighting Positions: Many takedowns end with you flattened out. Floor pressing replicates pushing from your back, boosting performance in no-gi grappling or kickboxing knockdown recoveries.
- Versatility Across Disciplines: Boxers gain punch snap, wrestlers improve bridge presses, and kickboxers develop clinch escapes. Studies on powerlifters show floor presses yield 10-15% greater triceps activation than benches, per EMG data—gold for fighters.
Real-world example: Elite grapplers like Gordon Ryan integrate floor presses to dominate armbars and kimuras, while strikers like Israel Adesanya use similar presses for knockout power from compromised positions.
How to Perform the Floor Press: Step-by-Step Guide
Mastering form prevents plateaus and injuries. You'll need a power rack or squat stand, barbell, plates, and a thick mat for comfort—check Apollo MMA's selection of high-density training mats.
Setup
1. Lie flat on the floor under the bar, positioned so it aligns with your mid-chest at lockout. 2. Grip the bar slightly wider than shoulder-width (about 1.5x biacromial distance) with a full grip. 3. Plant feet flat, knees bent at 90 degrees, for drive without hip elevation. 4. Retract scapulae, pinning shoulders to the floor—imagine crushing a grape between them.Execution
1. Unrack the bar with straight arms, holding briefly to stabilize. 2. Inhale deeply, brace core like absorbing a body shot. 3. Lower the bar controllably until forearms are vertical—upper arms touch floor lightly. Elbows stay at 45-60 degrees to torso. 4. Pause 1 second at bottom—no bounce. 5. Explode upward by driving through triceps and lats, fully locking elbows without shrugging. 6. Exhale, reset, repeat for reps.Aim for 3-5 sets of 4-8 reps at 80-90% 1RM. Use spotter arms for safety.
Pro Tip: For MMA athletes, superset with med ball slams to mimic fight transitions—build pressing endurance.
Essential Equipment for Safe Floor Presses
Quality gear ensures longevity:
- Barbell and Plates: Olympic bars with center knurling for grip. Start light to groove form.
- Mats: 1-2 inch thick for spinal protection. Apollo MMA offers durable options compatible with Hayabusa or Fairtex training setups.
- Wrist Wraps: Stabilize for heavy sets, especially if wearing Rival boxing wraps during hybrid sessions.
- Optional: Axle or Swiss Bar: Reduces wrist strain for high-volume grapplers.
Avoid cheap foam rollers; invest in gear that withstands daily abuse.
Floor Press Variations to Target MMA Weaknesses
Keep training fresh and address sport-specific needs:
- Neutral Grip Floor Press: Use football bar or dumbbells. Great for shoulder health in BJJ practitioners rolling daily.
- Close-Grip Floor Press: Narrow grip (shoulder-width) hammers triceps for punch extension. Muay Thai fighters love this for elbow strikes.
- Floor Press to Dead Stop: Pause longer at bottom. Builds absolute strength for wrestling stand-ups.
- Single-Arm Floor Press: Unilateral work fixes imbalances, crucial for off-balance MMA scrambles.
- Kettlebell or Deficit Floor Press: Elevate hands slightly for strikers needing deeper range without risk.
- Band-Resisted: Add resistance bands for accommodating load, simulating opponent resistance.
Example Application: In a wrestling camp, rotate close-grip and neutral variations weekly to peak for tournaments.
Programming the Floor Press into Your Routine
Integrate smartly for maximal gains:
Beginner (3x/week)
- 4 sets of 6-8 reps at 70% 1RM.
- Pair with pull-ups for balance.
Intermediate (2-4x/week)
- Wave loading: 5/3/1 reps across sets.
- 3-5 min rest; follow with plyo push-ups.
Advanced/Peak (4-6 weeks pre-fight)
- Heavy singles/doubles at 90%+, then back-off sets.
- Deload every 4th week.
| Day | Focus | Floor Press Scheme |
|-----|--------|---------------------|
| Mon | Push | 5x5 heavy |
| Wed | Pull | 3x8 close-grip |
| Fri | Full Body | 4x4 neutral grip + chains |
Periodize: 4 weeks strength, 3 weeks power (explosive reps), 1 deload. Track progress in a log—expect 10-20% gains in 8 weeks.
For BJJ black belts, do post-roll; boxers pre-pad work.
Common Mistakes and Fixes
Avoid these pitfalls:
- Flared Elbows: Causes pec strain. Fix: Tuck to 45 degrees.
- Bouncing Off Floor: Kills gains. Fix: Controlled pause.
- Hips Lifting: Turns it into a bridge. Fix: Anchor feet, squeeze glutes.
- Incomplete Lockout: Weakens triceps. Fix: Drive to full extension.
- Poor Breathing: Leads to core failure. Fix: Brace on inhale, explode on exhale.
Film sets weekly to self-coach.
Floor Press vs. Bench Press: Which for Fighters?
| Aspect | Floor Press | Bench Press |
|--------|-------------|-------------|
| ROM | Partial | Full |
| Injury Risk | Low | Higher |
| Triceps Focus | High | Moderate |
| MMA Transfer | Excellent| Good |
Floor press wins for 80% of combat athletes due to safety and specificity. Use bench sparingly for hypertrophy.
Final Thoughts: Press Your Way to Victory
The floor press is a cornerstone for building battle-tested strength. Consistent application yields measurable improvements in cage performance—stronger guard retention, vicious ground-and-pound, unshakeable clinch control.
Ready to level up? Stock up on premium mats, wraps, and bars at Apollo MMA and dominate your next session. Train smart, fight hard.
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