Strength Innovation – Bridged Floor Press

Not every exercise needs to be functional, and not every exercise needs to maximize strength. The end result is the same, in that we get stronger and move better, but often times this is because we’ve improved our muscle activation and coordination.

“Is the Bridged Floor Press more functional than the Bench Press?” Yes.

“Does that mean it will improve your Bench Press strength?” No.

Although similar to a push-up, it will improve your ability to activate your core while pressing. Which, as we discuss in 1% Fitness, is critical for developing a bulletproof midsection.

Research from the Journal of Strength & Conditioning Research in 2013 found that the abdominal muscles were better activated with integrated core exercises (glutes and shoulders recruited at the same time), as opposed to complete isolation.

Whether you want to perform this exercise as a ‘push’ or as a ‘resist’ is your decision, but given the ability to pack on some serious weight, there’s no reason why you can’t get a decent pec, tricep, and shoulder workout from it.

As you’ll discover, the bridged hips give you the ability to acquire full range of motion at the bottom (unlike the standard floor press), generate a decent amount of push from your neck/upper back, and get more of a total body workout than your standard decline bench press.

Those with a decent amount of lifting experience will also find that it feels quite natural to have the hips up. Given that it’s exactly what we all want to do (or try not to do), when maxing out on flat bench.

butt off bench

In terms of functionality one could make a case for the Bridged Floor Press being the anatomical opposite of a push-up; at least with respect to the core. Since we’re fighting for extension (arched back) instead of flexion (rounded back), while executing a press.

And interestingly, we could take that one step further and say that a weighted isolated hold with the arms extended and hips bridged is the exact opposite of a plank.

book 3 - image 100

But however you look at it, and however you decide to incorporate it, the Bridged Floor Press is definitely worth your time.  Keeping in mind of course, that the weight won’t be as impressive as your Flat Bench Press or Standard Floor Press, but the improvements in posterior chain activation and total body coordination will make sure you continue to progress in strength and movement.

Stay Lean!
Coach Mike


Exercise to Gain NOT Lose

5 Better Uses For Your Foam Roller

Build a Better Butt - The 15 Best Glute Exercises

Get more From Your 45-Degree Back (Hyper) Extension

Strength Innovation - Wrist-Roll Push-Ups, Body Rocks & Prone Glute Curls