Build a Bigger Chest with the “Benchless” Bench Press (Floor Press)
Summary
This video by Jeff Cavaliere of ATHLEAN-X introduces the floor press as a practical alternative to the traditional bench press for lifters training at home without a bench. Beyond being a space-saving substitute, the floor press offers unique mechanical advantages that can actually improve the quality of the movement. Jeff also demonstrates a technique for getting the barbell into the starting position using a hip thrust to safely unrack the weight from the floor.
Key Points
- The floor press is a direct substitute for the bench press when no bench is available — all you need is an Olympic bar and plates.
- Getting into position requires a specific unracking technique: place the barbell across the hip crease, grip it at proper width, and perform a hip thrust/hip extension to drive the bar upward into the pressing position.
- Elbow angle check: At the bottom of the press, your elbows should be at 90 degrees — this applies whether you’re on a standard bench or on the floor.
- Zero momentum reps: Because you start each rep from a dead stop on the floor, there is no bouncing or cheating the movement — every rep demands full muscular effort from the chest.
- Shoulder joint protection: The floor naturally limits how far the bar can descend, preventing the arms from dropping below parallel. Going lower than parallel on a traditional bench press can stress or even damage the AC joint in the shoulder.
- Exiting the lift safely: Press up, sit forward, lower the bar slowly onto the hips, then roll out of position.
- The video emphasizes a coaching philosophy that there is always a workaround for equipment limitations — no excuses for skipping training.
Exercise Details
Floor Press
Target Muscles
- Primary: Chest (pectorals)
- Secondary: Triceps, anterior deltoids (same as bench press)
Proper Form Cues
- Lie flat on the floor with the barbell loaded and positioned at hip level
- Use a hip thrust to drive the bar off the ground and into the starting press position
- Set grip so that at the bottom of the press, elbows form a 90-degree angle
- Press the bar directly upward from a dead stop — do not bounce off the floor or chest
- Pause briefly at the bottom of each rep before pressing back up
- To re-rack: press up, sit forward, and slowly lower the bar back to the hips before rolling out
Common Mistakes to Avoid
- Skipping the hip thrust setup — attempting to muscle the bar into position unsafely
- Allowing the arms to drop too far, placing stress on the AC joint
- Using momentum or a bounce at the bottom of the rep instead of initiating from zero
Sets/Reps Recommendations
- Not specifically mentioned in this video