im having trouble increasing my floor press which i do instead of bench. Ive been stuck at 187 for a couple of weeks and wondered what rep range or rest between reps i should use?
80% is your best bet. What are your goals? Strength? Then sets of 4-6 is what I would recommend but that's just me. It has worked well for me.
SFW and GFH
take a week off and press off a regular bench or incline. You are not going to make gains on the floor press week after week.
If you are stalled on any movement I would rotate it out and make progress with a different movement.
Rest time between sets depends on the percentage of your 1RM max you are using.
If you're pressing around 75-90% of your 1RM I'd say anywhere from 2-5 minutes would be adequate rest.
However if its around 40-60 % then you can get away with 30-45 seconds even.
Varies on your individual goals, and your purpose for training that day (strength, explosion, GPP, etc..)
80 to 90% 3 sets of 3 after that do Lockouts starting at the last weight u used for 3 reps and work to a ORM.. then do pullovers from the floor like load the eazy bar with a 25,35,45 so u get all angles and do these off the floor and extend them overhead from the back of ur head? if that makes sense.
Train the parts of the lift to help increase the whole lift.
train upper back and lats harder to help stabilize the lift
train lockout or triceps
vary sets and reps scheme in a periodized manner
Why do you floor press? I'm asking because generally it's used as a tool to increase the bench...
i train at home and dont have a bench so i have to make use of whats there
i guess this question can go here but how much are u able to max about ur floor press on average i hit 255 on floor press last week and a couple weeks before i hit 255 max. so im hoping to max 260-265 real soon.
As far as what you should do to make it go up, that's a function of your overall strength, age, lifting experience, and what you've been doing.
As far as reps/etc, I would just do a generic taper down, meaning start with 4-5 sets of 10, and go up a little each week. After 3-4 weeks, drop it to sets of 8. Repeat for a few more weeks, then drop it to 5's. If you're responding well, then take it back up to 10's. If you care about a single rep max then you're a powerlifter at heart and need to get on a bench.
As far as variety goes, you could do them paused just to change it up. Change your grip widths too.
As far as related exercises, if you can do strict standing overhead press, the shoulder and tricep strength you get from that will most definitely carry over to bench/floor press.
One thing that has always worked for me in almost any pressing movement is to reset with a weight that is managable and work up slowly for several weeks. Pick a rep number per set (I would do 3's or 5's). What number of reps you choose, start with a weight that is relatively easy to acheive those reps and work up to that weight. The next week work up to a weight 5 lbs. heavier. Do this for several weeks until you reach your max or near max for your rep range. Then deload one week and test your max the next week. Then start over and go through the process again. You should reach a little higher peak with each wave.
This should provide you with enough quality work to get stronger without having to push your absolute limits every week. Also do some accessory work to hit all the major muscle groups as suggested earlier.